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(CNN) -
Low back pain, whether acute or chronic, can be a problem for many people.
In fact, around 80% of people have complained of this type of pain at some point in their lives, research has shown.
But there are exercises that can help you relieve back pain.
Do you remember the days when you went to the office?
Back pain is the second most common reason for missing work after catching a cold.
Now that many of us are able to work from home, our low back pain may still persist without treatment and even exacerbate due to awkward positions for working from home, such as sitting in bed answering emails or sitting in our dining room to attend meetings. in Zoom.
Try this 5 minute yoga routine before going to bed
We used to focus on a five-minute workout of exercises to help with neck pain and tension headaches, but now we're paying some attention to the lower spine.
The five vertebrae that make up the lumbar spine are generally where people complain of low back pain.
Each of the exercises in this five-minute workout helps stabilize the lumbar spine.
Additionally, each of these exercises focuses on engaging the opposing muscles of the lower back, the abs.
Activating the abs helps relieve pain in the lower back by training the body to engage in the opposite region.
Breathe in through your nose and out through your mouth as you go through the routine.
Let's start the exercises to help you with back pain!
Middle abdominal to avoid back pain
This exercise works the transverse abdominis, the deepest abdominal muscle that helps support the lower back, and also works the multifid muscles, the ones that run the length of the spine.
By strengthening the front of the body and properly engaging the back of the body, the overall body learns to move properly with less pain.
Sit upright on a Pilates or yoga mat.
Extend your arms in front of you up to your shoulders.
Spread your feet hip-width apart.
Contract your belly button toward your spine and slowly roll down halfway to the floor.
Relax your shoulders.
Keep your abs engaged.
Exhale through your mouth as you roll backwards and then inhale through your nose as you get into a sitting position.
Push your belly button toward your spine while sitting upright.
Repeat this 10 times.
The practice of yoga has benefits for the health and the mind and is proven by science
Griddle
This exercise is great for back pain - it's sometimes called the quintessential lower back exercise because it not only requires your back to be involved, but it also requires proper alignment to maintain the exercise.
It is a full-body exercise that trains the entire spine to be in its proper place.
Get on your hands and knees, spreading your hands as wide as the shoulders and the knees as wide as the hips.
Push your abdomen up and step back with your feet to get into a plank position.
Make sure your shoulders stay above your wrists and your fingers are spread out.
Keep your back flat.
Try not to allow your back to bend or hunch and hold it that way for 10 seconds.
Repeat this three times and work your way up to 10 times.
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Superman
This exercise involves the entire back of the body, from the upper back to the lower legs.
Doing this exercise teaches your back to work together and improves pain: shoulders lifting arms and glutes and hamstrings and back muscles working to lift legs.
Lie on the mat on your stomach and stretch your arms forward and your legs back.
Open your legs to the width of the hips and the arms to the width of the shoulders.
Push your belly button off the ground to activate your abs.
Relax your shoulders as you lift your arms off the floor and squeeze your quads as you lift your legs off the floor.
Avoid putting too much pressure on your lower back by making sure your abdomen remains contracted.
All the muscles in the back of the body will be involved, from the calves to the upper back.
Hold your breath and then release it.
Repeat this exercise 10 times.
Swimming
This exercise trains the back of the body to work in opposition to improve balance and spinal strength and mobility.
As in the "superman" exercise, lie on your stomach.
This time, instead of lifting your arms and legs at the same time, you will lift your right arm and left leg off the ground.
Push your abdomen in and then alternate.
Relax your right arm and left leg;
lift your left arm and right leg.
Alternate as if you were swimming in water for 30 seconds.
Marching bridge
This exercise challenges the lower back and trunk to stabilize as the lower legs move.
Keep your hips steady as you lift each foot off the ground.
You can even put your hands on your hips to make sure they don't move.
Lying on your back, bend your knees and spread your feet up to the hips.
Relax your arms at your sides.
Push your belly button up toward your spine like you're putting on a pair of tight pants.
Slowly rotate your hips so that your lower back is lifted off the floor, then your mid back.
Press down through the feet.
Then lift your right foot off the ground as if you were beginning to march.
Put your right foot down and lift your left foot.
Repeat this march 10 times on each side.
You can do this five-minute lower back strengthening exercise on a daily basis.
By just using your body weight and strategic movements, you will train your lower back to engage properly, whether you are sitting, standing, turning, or exercising.
- Stephanie Mansour, host of "Step It Up With Steph" on PBS, is a health and wellness journalist and a women's weight loss coach and consultant.
Back pain