Check out these simple exercise suggestions to help alleviate your back pain

With the modern lifestyle, there are few people who don't suffer from some kind of pain. One of the most common complaints is lower lower back pain. Poor posture and too much time sitting are some of the most common causes of this frustrating pain… 

But according to researchers, staying active and stretching are simple and efficient methods to keep your spine healthy. So today we’re likely to demonstrate some basic exercises to help relieve your low back pain and even prevent it!(Walle, M. G. S. (2022, July 29). 8 Simple Stretches to alleviate Lower Back Pain. Healthline. https://www.healthline.com/nutrition/stretches-for-lower-back-pain)

4 EASY STRETCHES FOR Low back pain RELIEVE

1. PELVIC TILT

This simple exercise helps to relax back muscles and make them more flexible! To get it done, you'll need to do the following:

• Lie on the floor (on your back!), with your knees bent as well as your arms relaxed on the sides;
• With your feet flat on the ground, push your stomach out just a little and bend your back a little for at least 5 seconds and up to 10;
• Now, you will need to do the opposite: put your back flat on the ground and imagine you're pulling your stomach for the floor;
• Do that for 5-10 seconds and that is it!

You can do this exercise every day, increasing the period of time piece by piece. Just be sure you are not forcing yourself too much, okay?

2. KNEE-TO-CHEST

Knee-to-chest stretches are popular among athletes. This kind of exercise is great to alleviate the strain in the lower back by extending the muscles. If you wish to check it out, do as instructed below!

• First, lie lying on your back on a straight, non-flexible surface; don’t do it directly on the ground – choose a gym mat;
• Bend the knees, but keep your feet flat on the surface;
• After that, pull one knee for your chest and hold it for around 10 seconds (make certain you're focusing on your abdominal muscles!)
• Then, go back to the very first position and repeat using the other leg!

Try doing knee-to-chest exercises at least two times with every leg every single day. Then, as you become used to it, boost the frequency from it!

3. THE BRIDGE

Among all the stretching exercises, the bridge is certainly around the hall of fame. Easy and effective, they are amazing not just for those who are afflicted by low back pain but also for people who want to strengthen their glutes and thighs! Begin to see the step-by-step below.

• Laid recorded on the ground with your knees bent and your feet flat on the ground, keep the arms by the side.
• Now, lift up your glutes off the ground, attempting to make your body resemble a real bridge;
• Let shoulders stick to the floor while you concentrate the strength on your glutes.
• Return to the starting position and repeat it at least 10 times and 3 sets.

4. LOWER BACK ROTATION

This stretch is wonderful for the pain relief and tension within the lower back muscles. It's very simple to do, so follow the steps below!

• Begin the exercise by face up together with your knees bent;
• With your shoulders touching the ground and arms wide open also touching the ground, roll your knees to only one side;
• After that, stay put for Ten seconds;
• Go back to the very first position after which, do the same but to another side!

By doing this stretch twice daily every day, you'll assistance to strengthen your core muscles, relieving and preventing low back pain.  

Besides the stretching exercises above, an execllent method to stop feeling lower back pain is using a waist corset. By enhancing your posture and supporting the low back, high-quality waist corsets make the perfect option for people who can't spend so much time exercising. Coupled with exercises, they are much more effective. We recommend the Brazilian brand Plié's Bright Waist Corset, ideal for daily usage!

For even more waist corset options, visit Metro Brazil's website! And remember: if you are feeling lower back pain, be sure you speak with a physician, ok?