This no-impact workout aids in reducing back discomfort. It’s five steps fit and well

One of the best methods to reduce lower back discomfort is to stay active and mobile , but obviously, this may be difficult if you’re experiencing discomfort.

Low-impact exercises are great to keep your fitness levels high without causing any injuries or causing further discomfort. It’s also a lot of fun since it typically requires little or no equipment. If, for instance, you’ve ever asked yourself ‘is walking beneficial to relieve lower back pain The answer is yes. And all you require to begin is a pair of most comfortable shoes to walk in.

National Center for Health Statistics

(opens in a new tab)

The study found that 58.9 percent of American adults suffer from any form of pain. back problems are the largest and most prevalent form that affects nearly two-in-five US adults. With so many people affected by back pain, it’s vital there are exercises that are easy to perform available for everyone to benefit from.

That’s where Jacqueline Gikow (opens in a new tab), a personal trainer medical fitness specialist and a national board-certified health and wellness coach, is able to assist. Gikow is a wealth of knowledge about exercises to help manage pain . She has also provided Fit&Well five exercises to help you deal with lower back discomfort.

Jacqueline’s Five Exercises for managing lower back Pain

High Knee Cross Body Exercise

(Image Credit: Jacqueline Gikow, LLC, (c)2022)

Goal: Activate lower body and core muscles to increase coordination and balance.

Start Placement: Stand tall with your feet spread shoulder-width apart, and your arms by your sides. With your eyes straight ahead, widen your chest, and then engage those core muscles.

Movement:

• Relax your elbows.
• Your knee should be raised just above your waist.
• In the same way turn your torso around and shift your left elbow toward the knee.
• Lower your leg and then bring the elbow back to its neutral position.
• Repeat with the other arm and leg.
• Alternate the movements for 10-20 reps.

Form:

• Keep a neutral posture.
• Concentrate on lifting your knee as high you can instead of bending your torso until you extend your knee.

Dead Bug Bodyweight Exercise

(Image Credit: Jacqueline Gikow, LLC, (c)2022)

(Image source: Jacqueline Gikow, LLC, (c)2022)

Goal: Strengthen core, spine and back.

Start Placement: Lie on your back with your legs and arms suspended in the air. Your knees should be bent to 90° (tabletop). Your hands should be facing one another. Keep your core in contact between your lower back and the mat.

Movement:

• Inhale and slowly lower the other arm, then straighten the other leg until they’re about a foot over the bed. Pause.
• Return to the starting point.
• Repeat the move with the other legs.
• This is a single repetition.
• Repeat the set of 10-20 times.

Form:

• Do not over-arch your back.
• Each movement should be done gradually.

Gylt Bridge Exercise Bodyweight

(Image source: Jacqueline Gikow, LLC, (c)2022)

Goal: Strengthen and stabilize back and glutes.

Start position:Lie on your back with your knees bent and feet flat. Set your feet in a straight line with your toes facing towards the forward. Put your fingers between your hip bones, and put your elbows down on the floor to provide stability.

Movement:

• Tuck your glutes and contract them to push your hips up and maintain your core in a neutral position.
• While pressing, press your elbows and heels onto the mat to provide stability.
• Slowly lower yourself and roll your spine toward the starting point.
• Do this 10-20 times.

Form:

• Maintain your abdominal muscles in a brace and keep an upright spine.
• Do not over-arch your back.
• If you feel that your hamstrings may be working more than your glutes, shift your feet further away from your glutes.

Bird Dog Bodyweight Exercise

(Image source: Jacqueline Gikow, LLC, (c)2022)

Goal: Strengthen core, hips as well as back muscles. Improves stability and alleviates lower back pain.

Start position: Kneel on the mat, with your feet shoulder-width apart. Lean forward so that you can put your hands beneath your shoulders, shoulder-width apart with your fingers looking forward.

Movement:

• Stretch one arm, and extend the opposite leg simultaneously.
• Return to the starting point and repeat the exercise on the other side.
• Repeat the set of 10-20 times.

Form:

• Keep your shoulders, hips and necks parallel to the mat.
• Maintain your abdominal muscles in a brace and keep an upright spine.
• Be careful not to extend your neck or bending it downwards.

Downward Dog Stretch

(Image source: Jacqueline Gikow, LLC, (c)2022)

Goal: Strengthen your ankles, thighs shoulder, wrists, and arms as well as the core muscles. Relax tension from the spine and shoulder blades the calf muscles, hamstrings and hands.

Start Location: Kneel on your hands and knees. Your hands should be shoulder-width apart, your fingers in front. Place your knees under your hips.

Movement:

• Begin by inhaling and lifting your hips Then exhale and lower your heels toward the floor, bending your legs.
• Inhale and rise to your feet. Exhale by lowering your heels. Repeat three times.
• Intensify the length of your spine with your buttocks to the ceiling and stretching your neck away to your shoulders.
• Insert your chin in a chin-down position and pull your abdominal muscles toward your spine.
• Breathe and hold the breath for 20-30 seconds.

Form:

• Relax your neck and shoulders.
• If your heels reach the floor, move your feet to the side of your hand.

If you’re looking to investigate other options to exercise for back discomfort, have you tried weight lifting to relieve back pain? You can also find the answer to whether exercise bikes beneficial to treat back pain.