Muscles help to stabilize the back and protect joints. Weak muscles can lead to lower back and hip pain. Many people experience back pain at least once in their lifetime, and many others experience this pain on a consistent basis. There are many ways to help alleviate back pain, which include exercising and stretching.
Bird Dog Exercise
Bird Dog Exercise will help to strengthen the lower back muscles. Neel down on the floor on all fours, hips and arms shoulder-width apart. While keeping your back flat, no arching, pull in your ab muscles and hold for a few seconds and repeat the movement five times. This exercise will improved muscle balance and coordination.
Hip Bridge Exercise
Hip Bridge Exercise will help to relax the lower back muscles. Lay on your back, knees bent and should-width apart, arms are relaxed and laying on the floor. Lift your hips off the ground and squeeze your buttocks. Hold exercise for a few seconds and release, bringing your buttocks back to the ground. Ideally 10-12 repetitions can be done. This exercise will stretch your hip flexors and help to relax the the lower back muscles.
McKenzie Exercises are a group of exercises for the low back, hips and abdominal region, named after a New Zealand physical therapist. Some of these exercises are done on the floor and some standing up, and focus on the core abdominal region. These extension exercises can help alleviate pressure on the nerve root so that pain signals are lessened.