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Ealing Fit Club - Back Pain Solutions


Lower back pain is a common problem among people of all ages, especially those who lead a sedentary lifestyle or have a job that requires them to sit for long hours. The good news is that there are several exercises that can help alleviate lower back pain. Here are five exercises that you can do to help ease your lower back pain and some tips on how to prevent back pain in the first place.


1. Cat-Cow Stretch

The cat-cow stretch is a gentle yoga pose that helps to stretch the lower back and improve flexibility. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale, arch your back, and lift your head and tailbone towards the ceiling. Exhale, round your spine, and tuck your chin to your chest. Repeat for 10-15 breaths.


2. Pelvic Tilt

The pelvic tilt is a simple exercise that can help to strengthen the muscles in your lower back. Lie on your back with your knees bent and your feet flat on the floor. Take a deep breath in and as you exhale, flatten your lower back against the floor by tilting your pelvis towards your belly button. Hold for 5-10 seconds and release. Repeat for 10-15 reps.


3. Glute Bridge

The glute bridge is another great exercise for strengthening the muscles in your lower back. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement and hold for 2-3 seconds before lowering back down. Repeat for 10-15 reps.


4. Plank

The plank is an excellent exercise for strengthening your core muscles, which can help to alleviate lower back pain. Start in a push-up position with your hands directly under your shoulders and your feet hip-width apart. Engage your core and hold the position for 30-60 seconds. If this is too challenging, you can modify the exercise by dropping down to your forearms.


5. Child's Pose

Child's pose is a relaxing yoga pose that can help to stretch your lower back and relieve tension. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Lower your hips back towards your heels and stretch your arms out in front of you. Rest your forehead on the floor and hold the position for 10-15 breaths.


Tips to prevent back pain:

- Maintain good posture while sitting, standing, and walking

- Take frequent breaks if you have to sit for long periods of time

- Stretch before and after exercise or physical activity

- Engage in regular physical activity to strengthen your core and back muscles

- Use proper lifting techniques when lifting heavy objects


In conclusion, these exercises and tips can help you alleviate and prevent lower back pain. If you have chronic or severe back pain, it is important to consult with a GP in the first instance and look at solutions like physiotherapy or massage.



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