Ways To Prevent Lower Back Pain

Cat-Cow Stretch

• • This stretch is great for your flexibility and releasing all the tension in your back muscles. Follow these steps for the cat-cow stretch:
  • The starting position is to come on your knees and hands, keeping the knees wide apart. 
  • Create an arch shape by pulling the belly upwards towards the spine and dropping the head forward. 
  • Hold this position for about 5–10 seconds. You will feel a stretch near the lower back.
  • Get back to the starting position.
  • Next, while you raise your head, curve your back towards the ground. 
  • Hold this position for about 5–10 seconds. Then, return to the first position. 
  • Repeat the stretch about 15 times.

Pelvic Tilt

This stretching exercise effectively releases the soreness of the back muscles and improves flexibility.

Steps Involved In Performing The Pelvic Tilt

• • Lie down on the back and bend your knees. The feet are placed flat on the ground and hands on the side. The lower back remains slightly raised from the floor.
  • Create an arch with the help of the lower back by pushing your stomach outwards. It stabilizes the core.  
  • Hold this position for about 5–10 seconds.
  • You need to push the pelvic girdle towards the ceiling and tighten the hip and abdominal muscles. 
  • Hold the position for about 5–10 seconds.
  • Do about 15 repetitions of the stretch.

Sphinx Stretch

This stretch is like a backbend allowing you to release the tension of the back muscles and stay active. In addition, this stretch helps to strengthen the backbone, hips, and chest. Steps to do a sphinx stretch:

• • Lie flat on your stomach and place the elbows below the shoulders. Extend the hands and place the palms facing the ground.
  • Keep a slight distance between the feet.
  • Feel some stretch in your lower back, thighs, and buttocks while you start to lift the head to chest.
  • Take a deep breath.
  • Press the pelvic girdle towards the floor.
  • Hold this position for about 1 minute.

The Bottom Line

Stiff neck and back pain can be really painful and lead to severe health conditions. Regular exercise and stretching can significantly help in reducing lower back pain. The pelvic tilt, belly flops, flexion rotation, trunk rotation, and supported bridge are a few other exercises and the ones mentioned above that can help soothe the back and neck pain.