When dealing with lower back discomfort, understanding and addressing trigger points can make a world of difference.
Trigger points are “knots” that form in muscles and can cause pain. So, you want to be sure you follow effective exercises to ensure they alleviate them.
But what exactly are they? Here’s a look at four exercises to help relieve lower back trigger points.
1. Pelvic Tilt
One of the common routines is the Pelvic Tilt. It refers to an exercise that targets and strengthens muscles while boosting lower back flexibility.
To do this, you want to find yourself a comfy spot with enough room and lie flat on your back. Bend your knees and keep your feet planted on the floor.
Now, slowly engage your ab muscles by gently flattening your lower back against the floor. Hold that position for about 5 seconds, breathing steadily as you go.
Once the time’s up, release the tension and just relax. Repeat this cycle for a total of 10 times. You’ll start to feel the relief after a few tries. If it persists, check out the Advanced Pain Institute of Texas for professional solutions.
2. Knee To Chest Stretch
The Knee to Chest Stretch is an effective exercise that can relieve your lower back. It’s also fairly easy to do, so you want to consider this along with trigger point release methods.
Start by lying down on your back, with your knees bent and feet flat on the floor. Then, gently bring one knee up towards your chest while keeping the other foot firmly planted on the floor. You should feel a nice stretch in your lower back.
Hold this position for about 5 seconds. And then, slowly lower your leg back down to the starting position. Repeat this movement 10 times with each leg.
This is also a great way to improve your flexibility, increase blood flow to the muscles, and reduce tension. So, you can achieve a healthier body in no time.
3. Back Extension
The Back Extension is one of the strength exercises that specifically target the muscles in your lower back. This way, you can feel relief while improving your physical health.
First, you should lie on your stomach with your legs extended and arms resting by your sides. Now, slowly lift your torso off the ground, using your back muscles while keeping your hips grounded.
Feel the contraction in your lower back muscles and hold for about 5 seconds. Then, gently lower your torso back down and repeat this movement 10 times.
Note that you should maintain the proper form to engage your lower back muscles correctly. This way, you can get better results.
4. The Bridge
The Bridge is an exercise that hits your glutes while benefiting your lower back. At the same time, it can effectively increase your strength.
To do this, lie on your back, bend your knees, and keep your feet flat on the floor. Slowly lift your hips off the ground until you’ve got a straight line from your knees to your shoulders.
Hold that pose for a good 5-count and gently lower your hips back down to the ground. Repeat this move 10 times, focusing on keeping your form on point and having full control throughout each rep.
Relieve Pain By Understanding Exercise For Lower Back Trigger Points
Remember, relieving lower back trigger points means understanding which exercises work the best. With consistent practice, you can improve the pain while learning how to improve in other areas. This includes strength, flexibility, and overall well-being!
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