When having back pain, there is a variety of hypertension back exercises that can relieve back pain, and lower back pain especially. Back muscles are often neglected in lieu of abdominal muscles when exercising, but both are important for your posture and balance, for athletes as well as physically active people. There are many advantages and benefits to this kind of exercise, including lower back pain relief, combating compression fatigue, increased flexibility, improved blood circulation and strengthening of the abdominal and back muscles. No equipment is required for these exercises, but equipment such as the hypertension bench are often used. While a sizable part of hypertension exercises require a hypertension bench, there is a variety of those that can be done without the use of one.
The Barbell Good Morning Exercise
This exercise works primarily the lower back muscle, but also actively involves the hamstring and gluteal muscles. Firstly place the barbell on the back of your shoulders. While keeping your feet about a meter apart and looking straight, bend down at the hips. It is important to keep well grounded and breathe steadily. Bend your torso so that it is horizontal, and then straighten it without bending your knees.
Weighted Ball Hyperextension Exercise
This exercise demands an exercise ball, and optionally a weighed plate. The lower back is primarily targeted by this exercise, as well as the gluteal, hamstring and middle back muscles. Start by lying down on the exercise ball and pressing your torso against the ball, your torso remaining horizontal. The ball of the feet must be firmly pressed to the floor. Come up by raising your torso slowly, bending at the waist. Be sure to exhale when coming up. Hold this position for 5 seconds, and then return to original position. If you decide to use weights, place the plate underneath your chin or behind your neck. This is not recommended until you’ve become used to the right posture.
Hyperextension Exercise on the Bench without Incline
This exercise only requires the hyperextension bench, and it is critical that the instructions are followed precisely to avoid injury. Begin by lying down on the bench, with someone holding your legs down. Slowly slide down to the edge of the bench so that your hips are off the end. Your torso should be hanging towards the ground, your arms crossed in front of you on your chest. Proceed to bend at the waist, with your back straight, and inhaling as you go. Move down till you touch the ground, and then slowly return to original position, without arching your back. Make sure you are not swinging your back, in this and other bench exercises.