As we know that back pain is now a growing concern for those under the age of 40 due to the extensive use of technology, it’s essential to get some exercise to relieve that back pain before it reaches its chronic stages. Exercising daily with these 4 simple exercises can really help ease a lot of the pain that your body goes through by constantly sitting in one place or avoiding any movement at all from your chair at your workplace.
Not only will these exercises promote a healthy lifestyle but also lead to you becoming more active daily. The reason these exercises play a core role in helping you get more active and relieve that annoying back pain is that when you sit all day at a desk your hip flexors become tight as they remain in a shortened position. It only gets worse over time where the tightness of the hips cause further weakness and leads to chronic pain over time.
Simple hip exercises that are not only easy to do at home, can help prevent the muscles from tightening and decrease the risk of further injury. These 4 exercises in the below video should be done 2-3 times per week for best results.
- Standing hip abduction with or without band: Standing tall, raise your leg away from your body with a smooth and controlled motion and return to starting position. Repeat for 12-15 repetitions
- Lying down double Leg Bridge or single leg bridge: Lying down onto your back, knees bent, and feet flat lift your hips up while squeezing the glutes. Hold for 2-3 seconds, then lower the hips down to the floor. Repeat for 12-15 repetitions.
- Lying down Hip abduction with band: Lying down onto your back while placing both legs into a circular band at the knee level, bend knees with feet flat onto the ground, begin to move the knees away from each other working against the tension provided by the band and then resist tension as you bring the knees back together while holding the band in place. Repeat for 12-15 repetitions.
- Standing hip abduction with or without band: Standing tall, raise your leg away from your body with a smooth and controlled motion and return to starting position. Repeat for 12-15 repetitions
Making sure that you spend at least 30 minutes every other day doing these exercises can insure that you have a healthy back and no movement issues throughout the week. Bundle all this with the TIMEZ5 prayer mat and we can certainly say that you would have a blissful week and steer clear from any chronic back pain in the long run.