4 Exercises For Lower-Back Pain Relief
Is your back bothering you? Research shows that moving more can be the best medicine. Here, 4 ways to send pain packing.
- The proof: A recent study found that stretching is just as effective as yoga at reducing back pain.
- Why it works: Stretching of any kind, whether static (you hold the pose) or dynamic (you move through a complete range of motion), can help improve flexibility and decrease back-pain risk and symptoms.
- Try this move: Half Lunge (stretches hips, calves)
Stand with feet staggered, left leg in front. Bend front knee about 90 degrees and lower back knee a few inches from floor. Press right hip forward, feeling a stretch along front of hip. Hold for 20 to 30 seconds. Switch sides.
- The proof: Two recently published studies found that people who practiced yoga had less pain and more mobility than those who simply followed a self-care book on back-pain relief.
- Why it works: Yoga combines stretching with strength and balance poses, which help shore up weak muscles and release tight ones. It’s also a stress reliever; tension can lead to a tight back.
- Try this move: Child’s Pose (stretches back; improves relaxation)
Sit on heels, knees hip-distance apart. Exhale and lower torso between thighs. Reach arms forward. Hold for about 30 to 60 seconds.
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