try these 5 excellent exercises in order to protect your back. keyword search; how to unlock your hip flexors the back pain treatment back painting unlock your hip flexors pdf lower back pain stretches how to unlock your hip flexors lower back pain after running unlock your hip flexors exercises back pain remedies lower back pain early pregnancy back pain after sleeping back pain pregnancy lower back pain after sex treating a lower back pain lower back pain after squats unlock your hip flexors trick unlock the hip flexors unlock your hip flexors free pdf lower back pain when sitting back pain relief the back pain in early pregnancy lower back pain causes hip and lower back pain reviews for unlock your hip flexors lower back pain when walking

1. 5 Best Moves That Protect Your Back
#1- Full Front Plank
Get into the front-plank position. Prop yourself up while your shoulders, hips and
legs are in straight line. Tighten the abdominal area and hold the position.
Full Front Plank
Modified: Short Front Plank Position With Knees Bent
If doing the full-front position is too much strain on your back and you cannot
maintain the curve on your back, you can do the exercise from your knees with
short-front plank position.
Short Front Plank

2. In this exercise, we are looking for good contraction in the abdominal area. We
do not want any stress in the low-back area. So pick which option works best for
you — the full-front plank or the short-front plank.
Perform 1 set of 5 reps with a 5-second hold for each of the exercise.
#2- Hip Hinge Exercise
Stand nice and upright. With the hip-width apart, grab some resistance like
dumbbells or kettlebells. Tighten up the abdominal area. Keep upper body as
one unit and the lower body as another unit. Bring the hips back, bend the knees
a bit then come back up keeping the upper body in nice straight alignment.
Hip Hinge Exercise
In the front plank, we attack the core from the anterior, while with this hip hinging
movement, a common issue people have is that they have a difficult time
separating the upper body from the lower body. They will have all the
movement happen in the lower back and we do not want that. We need to
have the movement to happen in the hips as opposed to the movement
happening in the back, so this exercise helps educate the body to do that. This
exercise also help strengthen the core when the trunk moves forward.
Perform 1 set of 5 reps in a smooth controlled movement with a good stop at the
end-position.
Read More: What is The Best Stretch To Do If You Sit All Day?

3. #3- Glute Bridge Exercise
Lie on the floor with knees bent, feet flat, arms are to the sides and relax the
upper body. Push through the heel. Tighten the abdominal area. Bring the hips
up. Knees, hips and shoulders are in straight line. Come back down and then
come back up.
Glute Bridge Exercise
In this exercise, we are targeting the glutes and the hamstrings.
Perform 1 set of 5 reps in a smooth controlled movement with a good stop at the
top position for a second.
#4- Back Extensions
Back Extensions

4. Stand nice and tall, legs are straight then toes are pointing ahead. Put your
hands to your pelvis area. Arch back bending through the mid back and bring
the head back. Then, go back to the start position.
This is a light mobility exercise, loosening up the joints in the low-back area.
Perform 1 set of 5 reps in a smooth controlled movement with a good stop at the
end-position for 1 second.
Read More: Your Hidden Survival Muscle (Pop Quiz)
#5- Cat-And-Cow Exercise
Move into a 4-point position. Hands are underneath the shoulders. Knees are
underneath the hips. Keep the head, shoulders and hips in good alignment. Drop
the head and round out the mid back and low back then hold it for 1 second.
Go the other way by bringing the pelvis forward, drop the low back, bring the
head back, rounding the other way. Repeat moving back and forth.
Cat-And-Cow Exercise
In this exercise, we are focusing more on the mobility throughout the whole spine,
including the pelvis, low back, mid-back area, neck and head areas.
Perform 1 set of 5 reps each way, alternating back and forth, in a smooth
controlled movement with a good stop at the top position with a light intensity.
So there you go, try these 5 excellent exercises in order to protect your back.
If you want to overcome your Low Back Pain Flare Up so you can go move your
back around without worrying if the pain will come back, then check out the Low
Back Pain Solved program.