The constant rush to lose weight has become all-pervasive. Everyone wants to lose weight and wants to do it quickly. But in all of this, one tends to forget that to be fit is more important than losing weight. Just how controlling your diet can go a long way in helping you achieve the weight you want, daily exercise at home can also help you remain fit.Bridges work a person’s gluteus maximus, which is the large muscle of the buttocks. Hamstring stretches relieve the back of the leg, where some of the muscles that support the work of the lower spine are found. As shown in the photo, this is a stretch that benefits from the use of a towel or fitness band. People engage this muscle when they move their hips, particularly when they bend into a squat.The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back.You feel it each time you bend over or stand up. It’s that groan-inspiring ache that shoots through your lower back and never seems to fully go away. Sometimes called lumbago or spondylosis, lower back pain is one of the most common forms of chronic pain among adults.Maybe you’ve been resting, hoping the back pain just needs time to heal. But most doctors now encourage lower back pain sufferers to get active and move their backs and related muscles as a better pain relief treatment.can help relieve back pain, but only the right kind; avoid workouts that put too much stress and strain on the back. So which exercises should you choose? That partly depends on how intense your pain is, and what causes it. So, you should always get the recommendation of your doctor before doing any heavy exertion for lower back pain.The following slides present several simple exercises that can help relieve lower back pain, and also highlight a few activities to avoid. With your doctor’s approval, adding these movements to your workout routine can free you from your nagging, daily pain, leading to better overall health.Fitness is often a great treatment for back pain, but some movements offer you little health benefit. Toe touches from a standing position can aggravate sciatica and other conditions by overstressing ligaments and spinal disks. Another cause for concern is the way standing toe touches can overstretch hamstrings and muscles in your lower back.Sit-ups are a fitness standard, but they’re not as good at strengthening your core as you may think.Although most people see sit-ups as a stomach-strengthening activity, in reality people often use their hip muscles more than their stomachs when doing this exercise.Not only are they a poor choice for core strength, but sit-ups create pressure on spinal disks, which can lead to injury by increasing your lower back pain rather than lowering it. To maintain good health and improve low back pain, try more suitable workouts like the ones outlined further on. And in case you are looking for ways to strengthen your lower back, here are some exercises you can do.
Bridges
Bridges is excellent in strengthening your lower back. To do this, lie on your back and keep your arms by the sides. With the help of your arms, raise the lower part of your body and see to it that it is in a straight line from the shoulders to the knees. Hold this for some time then resume your original position. Repeat this for about 15 times in a minute.
Lateral leg lifts while lying down
This does not require much effort and is effective. In order to do this, lie on your back and keep both the legs together. Now, exerting force on one side, raise the top leg and hold it in that position for some time. Turn on the other side and repeat this with the other leg.
Knee-to-chest stretches
In case you are suffering from back pain, this can be very effective to lessen it. Doing this is very easy. Lie on your back, keeping feet flat on the floor bend your knees. Now, pull one knee towards your chest with your hands and hold that for like five to seven seconds. Repeat this with another leg after going back to the original position.
Lower back rotational stretches while sitting
If you have a busy day at work and do not find time for exercise, this one is for you. To do this, first, sit on a chair and then twist the waist without moving the hip and spine. You can keep your hands behind your head to support it. Hold this for like 10 seconds and then repeat this on the other side.
