This amazing routine that Pilates offers us will help us relieve lower back and hip pain, at the same time that it will strengthen our muscular structure to avoid future pain and improve our physical posture.
Your hips and lower back are connected and strengthening these muscles will help you avoid muscle tension and pain. If you are one of those people who have constant back pain in your life, it will be ideal to start with some hip movements. Thus, we are going to show you some exercises to relieve lower back pain, in addition to giving a plus to strengthen the legs and buttocks.
Exercises to relieve lower back pain
For those muscle aches in the lower back, it will be ideal to incorporate some strategic movements that will help you relieve pain. The following selection of exercises to alleviate lower back pain that we are going to mention, will be less demanding on the lower back. That is, you will start with some basic exercises and then add more complex ones that will relieve your pain.
1. Dead bug
For this exercise you have to lie on your back with your feet in the air and your knees bent 90 degrees. Raise your arms in the air so that your hands are straight at shoulder height. Slowly extend your right leg forward without touching the ground and extending your left arm over your head. When performing the exercises, press your lower back against the floor. Repeat the action with the other foot and other arm.
Lie on your left side with your hips, knees, and ankles stacked (spoon position), with your back straight. Hold them together and then slowly open your right knee by raising it. Then slowly lower it making it collide with the other knee. After performing 10 repetitions, perform a series with the other leg.
3.Bird Dog Crunch
Get into doggy position, then stretch your right arm forward and your left leg back. Contract your abdominal muscles, pulling your arm and leg back causing them to collide with each other. Perform 15 repetitions and perform on the other side.
Stretch on the floor with your knee bent and your feet touching the ground. Spread your legs to shoulder height. Then push through your heels to lift your hips up as you squeeze your glutes. Try to create a diagonal line from the shoulders to the knees. Pause for one to two seconds in that position and then lower your back until you touch the ground. Perform a repetition of 10.
Lie on your back with your arms stretched out above your head. Bring your arms forward and begin to curve your spine off the ground. As if it were abs, but you have to form a U with the body. Reverse the movement when going down.
6.Side Step Squat
Stand with your feet together and your hands on your hips. Take a long step to the side so your feet are wider than your shoulders. As you perform the movement, bend your knees and roll your lower back back and down to perform a squatting position.
Stand on your left foot and raise your right knee to hip level in front of your body. Move your torso forward as you extend your right leg back. As you do the movement, keep your supporting leg slightly bent.
These exercises and stretches will help you relieve pain in the lumbar area or lower back, helping to strengthen the muscles, however, if the pain is persistent, you should consult a specialist to rule out any type of injury that may be causing the pain.
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