Low Impact Exercises that Are Safe for Your Back

Many people are aware that they need to exercise more in order to stay healthy. There is a growing trend in self care and many are looking for safe exercise tips. Back and knee pain is a common complaint among many adults, and they don’t want to do more harm than good while exercising.

Here are a few simple routines suggested for you from regenerative knee pain treatment Arizona providers: you can safely do at home:

1. The Bird Dog Exercise

You will need a yoga mat for this exercise. Standing on all fours, extend opposing arm and leg – right arm and left leg, then left arm and right leg. Hold the position while counting to ten and then change. Repeat this routine for about 5 times, and then gradually increase the number to 15-20 times.

2. The Bridge

This exercise is great for the glute and pelvic muscles. Lie down on your back on a yoga mat. Keep your knees bent and the knees hip-width apart. Lift your hips without over-arching your back or pushing your knees together.

Count to ten while holding the position then lower yourself gently. Repeat for 5-6 times. After a while, you can increase to 10 times and then 15-20 times.

3. The Clam Shells

This exercise is excellent for fixing a glute issue that causes lower back pain. Lie down on one side on a yoga mat. Make sure that your hips and shoulders are aligned and bend your knees. Lift and lower the knee, while making sure that your feet and ankles stay together.

You can repeat this for about 10 times. It is essential to move slowly and keep the lifted posture for at least 5-10 seconds on every rep.

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