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If you or someone you know suffers from lower back pain then you must read this brilliant article we discovered detailing how these simple exercises can reduce the pain from the first time you do them.
Weakness or tightness in muscles and tendons that connect to and support the spine can result in it shifting out of position or increased pressure on key areas, resulting in soreness. Working and toning the muscles of the core in an even and balanced manner helps to support the body in correct positions that it was designed for. We weren’t meant to sit all day and the modern lifestyle needs some “counterbalance” in order for us to stay in tip top condition.
UPDATE – the list of exercises has now been expanded to 10 exercises with links to full tutorials for each one. The 10 low-intensity exercises are great for stretching and exercising these five muscle groups – the glutes, thighs, abdominals, and obliques, as well as the back muscles themselves – and can go a long way toward helping to alleviate lower back pain.
Here is the shortlist of the 10 exercises. The full tutorials for how to do each one are on the next page.
1. Abdominal Crunches
2. Single Leg Lifts
3. Oblique Crunches
4. Stretch Your Glutes
5. Butterfly Sitting Pose
6. Lengthen Your Hamstrings
8. Wall Sits
9. Pilates Bridge
10. Swimming! (swimming is zero-impact and can often be ideal for rehabilitation and overall health)
Ok here’s the link to the full tutorials:
Note – do not force yourself to do exercises that are beyond your capabilities or cause significant pain. Start gently and gradually build up. It’s also advisable to consult your physician with regard to commencing a new exercise regime – especially if you are older, on medications or have other health conditions. And of course if you are injured or unwell pls seek professional medical care rather than making self diagnosis / health related decisions without consultation.
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