However, by improving hip mobility and core strength, exercise can actually help provide the relief you're looking for."In general, lower back pain can result from either instability (like a weak core or hyper-mobile joints) or too much tightness," Jared Kaplan, founder of Studio 26 in NYC, tells SELF. "Most find that a general program of hip mobility and stretches, plus dynamic core stability, can provide relief for consistent lower back pain." Your hips and lower back are connected, and since your lower back is a part of your core, strengthening all of the muscles in that area (including the abs on front) will help support your back and prevent muscle strain and pain.Of course, lower back pain is a wide category with many different causes and conditions associated, says Kaplan. If you have alignment issues or experience sharp pains, you should always take a break from working out and check in with your doctor or a physical therapist to decide on the safest and most effective course of action for you.
For more general achiness, incorporating some strategic moves can put you on the path to a pain-free back. Here are some of Kaplan's picks, in order from least demanding to most demanding for your lower back—as you get stronger, you can incorporate moves further down the list, he explains. (Bonus: These are great for building stronger legs and glutes, too.)1. Dead BugLie on your back with your feet in the air and knees bent 90 degrees.Raise your arms in the air so that your hands are directly above yourSlowly extend your right leg in front of you and your left arm above your head, keeping your lower back pressed against the floor.Return to the starting position. Repeat on the other side.2. Clam ShellLie on your left side with your hips, knees, and ankles stacked on top of one another. Bend your knees at a 90-degree angle.Keeping your feet together, rotate your right knee open, then slowly lower it back to the ground.Don't forget to do the other side!3. Bird Dog CrunchStart on your hands and knees in tabletop position with your wrists
above your shoulders and your knees below your hips.Extend your right arm forward and left leg back, maintaining a flat back and square hips.Squeeze your abs and exhale as you draw your right elbow to your leftExtend back out to start.Don't forget to do the other side!4. Glute BridgeStart lying flat on your back, your knees bent and your arms in low VYour feet should be about hip-distance apart with your heels a few inches away from your butt.Push through your heels to lift your hips up while squeezing yourTry to create one diagonal line from your shoulders to yourPause for 1-2 seconds, then lower back down.If you're advanced, you could also add a challenge with a marching bridgeor a single-leg glute bridge.5. Pilates Roll-UpLie faceup on a mat with your arms resting on floor above your head.Float your arms up so your wrists are directly over your shoulders, and begin to curl your spine up and off the floor.Fold over your legs, forming a "U" shape with your body.
movement to lower back to the mat.6. Warrior BalanceStand on your left foot and lift your right knee to hip height in front of your body. Reach your torso forward as you extend your rightKeep your standing leg slightly bent as your torso becomes parallelExtend your arms overhead to help with balance.Pause for a second, then reverse the movement.Don't forget to do the other side!7. Side Step SquatStand tall with your feet together and hands on your hips.Step your right foot to the right, so your feet are just wider thanBend your knees and drop your butt back and down to lower into aStraighten your knees and bring your foot back to the startingRepeat with the other leg.8. Bodyweight SquatStart standing with your feet just slightly wider than shoulder-widthSit your butt back into a squat, without letting your knees go pastMake sure your weight is in your heels, and keep yourReverse LungeStart in a standing position with your feet about shoulder-widthInhale as you step backwards with your left foot.
Land on the ball of your left foot and keep your heel off the ground.Now bend your knees creating two 90-degree angles with your legs. Keep your shoulders directly above your hips and your chest isPush through the heel of your right foot to return to standing, then repeat with the opposite leg.10. Reverse Lunge With Front TwistStart standing with feet hip-width apart.Take a big step back with left foot and bend knees to lower into lunge while twisting torso over right (front) leg.Return to standing, then repeat with the opposite leg.While this GIF shows the exercise using a dumbbell, you can ditch theGood MorningsStand with your feet hip-distance apart and with your hands behind your head, elbows wide.Keeping your core tight, bend your knees slightly and hinge hips back, lowering your torso until it is nearly parallel to the ground.You may also like: 9 Easy Stretches For Tight HipsAdjustable Beds can actually make you healthier. The medical benefits are not just for hospitals anymore, and adding a memory foam or natural latex mattress can make your sleep experience that much better.
A flat bed causes your body to shift into cramped positions and cause improper posture as you sleep. People with back or joint problems are made worse by sleeping on a flat bed. Sleeping on your side causes problems with breathing and circulation. Adjustable beds allow you to sleep on your back and by inclining your upper body and lower body into a more comfortable position. Many of us find it enjoyable to rest on a recliner and there are reason why it becomes a place to relax. Today people read in bed, work on their laptops and watch TV in bed. On a flat bed you must arrange many pillows to make yourself comfortable. The pillows move out of position and you end up with a back or neck ache. More studies are showing that Adjustable beds have therapeutic effects on the body. These premium sleep systems are designed for maximum comfort and individual adjustability. We are all different sizes and have different issues. If you haven’t found the right sleep system, the Adjustable Zero Gravity Powerbase could be the answer.
Patients with back pain are advised to use adjustable beds. A flat bed may not provide the proper support for the spinal cord, resulting in excess back pain and restless sleep. Inclining the bed at 45 degrees provides relief for the lower back. By raising the foot of the bed relieves even more pressure on the spine, which raises the legs and bends the knees. Patients having low back surgery feel an adjustable bed is far more comfortable than a flat bed. Patients suffering from acidity benefit from having their upper body elevated 6 to 8 inches. This helps the stomach to retain the acids. On a flat bed, acid moves to the esophagus leading to episodes of acid reflex or heartburn. Patients are able to improve breathing, which delivers more oxygen to the body. This prevents the heart from working harder to deliver oxygen and blood to vital organs. Those suffering from congestion also benefit from the bed being elevated. Keeping sinus and lungs clear, and keeps fluid and mucus at bay.
Elevating the upper body benefits patients with Asthma. On a horizontal mattress it restricts air tubes and increases the difficulty of moving air to vital major organs. The FDA has said that Adjustable Beds aid in the treatment of a number of medical afflictions and illnesses. Snoring is not a problem, except for your partner. Normally adjusting the upper part of the bed to a higher position eliminates or reduces snoring. For some patients the snoring will prevent you from reaching a deep restful sleep, known as REM sleep. Patients suffering from swollen feet and legs experience an enormous amount of pain and discomfort. By raising their knees, legs and feet provide maximum relief. Sleeping with your legs elevated helps prevent fluid buildup and reduces pain. Those who have pulmonary edema should sleep with their head and chest elevated. The angle encourages the fluid to travel through the body without gathering in the legs, preventing weight gain and extreme pain. Many patients suffer from insomnia.
The Adjustable Bed offers many positions, so they can find a position that puts them to sleep faster without tossing and turning. Improved circulation of blood flow and improved oxygen levels help to put them to sleep, and stay asleep. Patients experience from occasional pain to extreme pain. Many people prefer to sleep on their side or even their stomachs but the best position for sleep is on your back. Sleeping on our side in a semi-fetal position seems very comfortable. Spinal alignment, breathing, pressure points and blood flow is difficult in this position. Adjustable Beds are able to improve Sciatica, Spondylolistesis, Spinal Stenosis and other spinal issues. Patients experiencing pain from arthritis located in upper body or lower body will benefit from the Adjustable Bed. Individuals with Osteoarthritis in the spinal, or facet joint arthritis, often wake up quite stiff and sore in the morning. Sleeping on an Adjustable Bed may provide better support and therefore decrease the irritation by minimizing joint compression.
We enjoy relaxing after a long day. We usually try to imitate an Adjustable Bed by stacking pillows against the headboard to get comfortable while we read, work on laptop or watch TV. After about 10 minutes the pillows moved around and we end up in a very uncomfortable position. Your back was fine, and now it hurts, because you are in an awkward position. Your neck hurts, your shoulders hurt and probably your back hurts. The Adjustable Bed can be programmed to the correct position that allows you to be perfectly aligned and relaxed. The perfect pillow will make the experience even better. Many people experience headaches in the morning. Sleeping with your upper body elevated improves the amount of oxygen able to reach you body as well as your brain. Sleeping on your side hinders healthy breathing, which often leads to tension and pain in different parts of the body. Many of us eat right before going to bed or we wake up and eat something we shouldn’t probably eat. Many studies have tied eating before sleep to weight gain.
Lying in a horizontal position hinder our digestive system. Having our upper body elevated improves the ability of our body to digest food properly. By having the Adjustable Bed slightly elevated will improve digestion and reduce weight gain. Patients may have discomfort in their legs. If and when they are diagnosed with Restless Leg Syndrome their family doctor typically prescribes medication. The medication may help them sleep or mask the pain and discomfort, but doesn’t address the issue. Patients have found, having their legs elevated, seems to lower the discomfort and in some cases, eliminate the pain. Sleep deprivation is the biggest problem with this ailment. The Adjustable Bed will give the patient the best chance for deep sleep. It’s true that hospital beds are beneficial, and older people can benefit from an Adjustable Beds. But as we grow older, we seem to develop more aches and pains. Patients that are bed ridden for a long period of time are more comfortable on an Adjustable Bed.