The lower back area of our body—also known as the lumbar spine—has five vertebrae that are connected to one another. Usually, this area feels pain that cannot be ignored. The pain can be due to poor sitting posture, lifting of heavy objects and bending. Most people experience this kind of pain, particularly those who work at the office or those who are already advance in their years.
So, how do we avoid this lower back tight spot? The good news is we can strengthen our lower back by doing simple exercises every day. Underneath are simple work-out steps for you to do daily:
- Lie face down on your exercise mat. Keep this position for about 1 to 2 minutes. During this position, maintain a deep-slow breathing pace.
- After a few minutes, hold yourself up by your elbows. Again, keep this position for about 1-2 minutes, observing the same deep-slow breathing you use on step one. Proceed to the next step.
- With your hands flat on the mat (or the floor), slowly push yourself upwards. Be sure to relax your hips or your lower back during this process. (This step looks a little bit of a push up, only that it’s only applicable for your upper torso. The lower limb maintains prone-lying position.) Hold the upper position for about 1-2 seconds and return to the starting point. Repeat the process of half-pushups for about 10 times.
- Now, lie down with your back against the exercise mat. Bend your knees with your feet flat on the mat. Moreover, be sure that your shoulders are pressed comfortably against the mat. Gently turn your knees to the right side and onto the left side. Do this procedure until 10 counts.
- Imperative: Usually, the primary cause of the lower back pain is wrong sitting posture. It’s important that you check your sitting posture from time to time. To help you get comfortable, you can use soft but firm pillow to support your back while sitting.