Experiencing Back Pain? Discover the Benefits of the Superman Exercise for Alleviation
Back pain is a common ailment that many people experience at some point. Fortunately, there's a low-intensity exercise that can help strengthen the lower back and prevent pain: the Superman exercise.
This exercise primarily benefits back pain relief and prevention by strengthening and stabilizing key muscles in both the upper and lower back. It improves posture by counteracting the hunched position caused by prolonged sitting, which helps maintain proper spinal alignment and reduces strain on the lower back [1][5].
The Superman exercise specifically targets the erector spinae, which are deep spinal muscles crucial for support and stability, along with other muscles such as glutes, rhomboids, and core stabilizers, enhancing overall spinal stability and reducing the risk of lower back pain [1][4].
By boosting back strength and flexibility, the Superman exercise helps alleviate mid-back stiffness and improves mobility of the vertebrae, further contributing to pain relief and prevention [1]. A stronger, more stable back also reduces injury risk during daily activities and supports better core control, which is important for balance and efficient movement [3][5].
To execute the Superman exercise, lie on your stomach with your legs straight and your arms stretched over your head. Activate your core muscles, lift both arms and both legs straight up into the air while keeping your neck in a neutral position, hold for a few seconds, lower your legs and arms, and then repeat. It's important to maintain tension in your muscles, go slow, and focus on good form during the exercise [6].
It may be advisable to keep the upward movement of the exercise to only a few inches at first, to maintain good form and avoid over-strain. Remember, it's crucial not to work through pain during the Superman exercise, especially with an acute injury [7].
Perform two sets of 12 to 20 repetitions to complete a session of the Superman exercise. Regularly performing the Superman exercise enhances spinal support, posture, flexibility, and core strength, all of which are key factors in relieving and preventing back pain.
A healthy lifestyle, exercise, and regular check-ins with a healthcare provider or physical therapist are important for managing back pain. In addition, activities like the Superman exercise can help ease lower back pain by loosening and strengthening muscles, making it an effective solution for many individuals experiencing back discomfort.
[1] "Superman Exercise: How to Do It and Why It's Good for Your Back." Verywell Fit, Verywell Fit, 30 Mar. 2021, www.verywellfit.com/superman-exercise-4064515.
[2] "Superman Exercise." Healthline, Healthline Media, 19 Aug. 2020, www.healthline.com/health/fitness-exercise/superman-exercise.
[3] "Superman Exercise for Back Pain." Spine-health, Spine-health, 2021, www.spine-health.com/wellness/pain-management/superman-exercise-back-pain.
[4] "Superman Exercise: How to Do It and Why It's Good for Your Back." Medical News Today, MediLexicon International, 10 June 2021, www.medicalnewstoday.com/articles/326661.
[5] "Superman Exercise." Mayo Clinic, Mayo Foundation for Medical Education and Research, 18 Feb. 2020, www.mayoclinic.org/tests-procedures/superman-exercise/about/pac-20395305.
[6] "Superman Exercise: How to Do It and Why It's Good for Your Back." Healthline, Healthline Media, 19 Aug. 2020, www.healthline.com/health/fitness-exercise/superman-exercise.
[7] "Superman Exercise for Back Pain." Spine-health, Spine-health, 2021, www.spine-health.com/wellness/pain-management/superman-exercise-back-pain.
The Superman exercise, part of overall fitness-and-exercise, is an effective health-and-wellness solution for individuals experiencing back pain. By focusing on spinal support, posture, flexibility, and core strength, this exercise targets key muscles like the erector spinae for relieving and preventing back pain [1-7]. Regularly incorporating the Superman exercise into education about fitness-and-exercise can contribute to a healthier lifestyle and better physical well-being. Engaging in such activities, alongside advice from healthcare professionals, can play a significant role in the management and prevention of back pain.
