The bridge is one of the exercises that can help prevent lower back pain by strengthening the relevant muscles. — Freepik
Lower back pain can be very distressing, but happily, you can help prevent it by building your muscles.
Try these three exercises to avoid discomfort and also improve your posture.
You can easily integrate these and other exercises into your daily routine, without the need for any special equipment, says Germany’s Healthy Back Campaign (AGR).
Lie flat on your stomach and stretch your arms forward.
Lift your arms and legs for a few seconds, then slowly lower them again.
Repeat this several times.
Throughout the exercise, you should look at the floor in order to protect your neck.
For this, lie on your back and place your feet hip-width apart with your knees bent.
Keep your arms lying next to the body.
Now, lift your hips upwards until your body forms a straight line from shoulders to knees.
Hold this for a few seconds, then lower your hips.
Repeat the exercise several times.
The plank will also strengthen your lower back.
You start by lying on your stomach, then lift your body up and support yourself on your forearms and toes.
Keep your legs stretched out and about hip-width apart.
Hold this position for 20 to 30 seconds.
Alongside these exercises, the AGR has some more general tips on how to protect your lower back.
Ideally, ensure you have an active lifestyle with as much movement as possible, you have an upright posture when sitting or standing, and have an ergonomic chair to avoid unnecessary strain on your back.
Start your strength training slowly and gradually increase it to prevent injury.
If you have acute pain or have taken a longer break from sports, then seek medical advice before you start training, says the AGR. – dpa
