Lower back pain is a common health issue these days that most people are facing. Most of the time, it is a side effect of a sedentary lifestyle or repetitive motions but in some cases, it might also be the symptom of an underlying condition.
It can be a very painful and debilitating condition. But, staying physically active might be the most efficient way to get rid of it. These 8 different types of exercise can help to reduce your pain while strengthening the lower back.
Here is the list of the best exercises for lower back pain relief:
Bridges are exercises that work on a person’s large muscle of the buttocks called gluteus maximus. This muscle is engaged when you move your hips, especially when you bend into a squat.
The gluteus maximus muscle plays a vital role to support the lower back. So, keeping it strong is one of the important tasks to get relief from lower back pain.
How to perform a bridge?
Follow the below steps to perform a bridge exercise successfully:
- Lie down on your back on the ground and bend your knees.
- Set your feet flat on the ground with hip-width apart.
- Press down your feet into the ground along with keeping your arms by the sides.
- Lift your buttocks off the floor until the straight line is formed from the shoulders to the knees.
- With the shoulders remaining on the floor, squeeze the buttocks.
- Do it 15 times and then relax for 1 minute.
- Perform 3 sets.
2. Knee-to-chest stretches
Knee to chest stretch helps to elongate the lower back while reducing pain and tension. This gentle stretch exercise helps to relax your thighs, hips and glutes along with overall relaxation.
How to perform a knee-to-chest stretch?
Follow the below mentioned steps to do a knee-to-chest stretch:
- Lie down on your back on the ground and bend your both right and left knee with both feet flat on the floor.
- Keep your right knee straight out along the floor.
- Pull your right knee toward the chest by grabbing the thigh or the top of the shinbone with your both hands.
- Hold your knee for 30 seconds to 1 minutes (or more) against the chest.
- Avoid lifting your hips and press the spine into the floor while holding the knee.
- Release any tension by breathing deeply.
- Do it with the opposite leg also.
- Perform this with both legs 2-3 times twice a day.
3. Lower back rotational stretches
The lower back rotational stretch helps to relieve strain in the trunk and lower back. It also works on the core muscles which helps to improve stability.
How to perform a lower back rotational stretch?
These simple steps helps you to perform a lower back rotational stretches nicely:
- Lie down with your back on the floor and bent knees while keeping feet flat on the floor.
- Gently rotate your both bent knees over to one side while keeping the shoulders on the floor.
- Hold it for 5 to 10 seconds.
- Comeback to the beginning position.
- Now, slowly roll the both bent knees to the opposite side.
- Hold it for a few seconds and then go back to the starting position.
- Repeat it twice a day 2-3 times on each side.
4. Cat-cow stretches
The cat-cow stretch is a really great exercise to wake up your spine. It also helps to stretch your neck, shoulders and chest. It also increases flexibility while lengthening the back and making it strong. It helps to relieve tension in your core muscles and lower back.
How to perform the cat-cow stretch?
- Be on the knees and hands while keeping the knees hip-width apart (this a starting position).
- Pull your belly button up toward the spine while arching the back.
- Now, steadily relax the muscles and then let the abdomen to sink toward the floor.
- After that, come back to the starting position.
- Repeat this exercise 3 to 5 times twice a day.
To maintain a good posture, a person needs to have strong back extensors because these extensor muscles run across either side of the spine.
You will have poor spinal and pelvic support, if you have weak back extensors. But, you can improve it by doing a simple exercise called a “Superman”.
How to perform a Superman?
To perform a superman exercise, follow the below listed steps:
- Lie down with your face down on the ground.
- Stretch your both arms in front of the body while keeping the legs flat and stretched out on the floor.
- Lift the belly button off the floor while trying to pull in it to engage the core muscles.
- Look at the floor while keeping your head straight to avoid neck injury.
- As far as possible, stretch your hands and feet’s outward.
- Hold this position for 2 to 3 seconds.
- Return to the beginning position.
- Repeat it for 10 times a day.
6. Seated spinal twist
The seated spinal twist helps to improve mobility in your spine along with working on your glutes, hips and back. It helps to stretch your shoulders, abdominals and neck and it also helps in stimulating your internal organs.
How to do a seated spinal twist?
You can perform a seated spinal twist by following these steps:
- Sit with both legs extended out in front on the edge of a cushion.
- Now, bend your right knee and place that foot to the outside of the left thigh.
- Raise your arms up while palms facing each other.
- Beginning to the bottom of your spine, twist to the right side.
- For support, place the right hand behind yourself.
- Place your left hand around the right leg from the outside.
- Hold it for up to 1 minutes.
- Return to the initial position and repeat the same process with the other leg.
7. Pelvic tilt
Pelvic tilt is a very effective exercise that helps to release tight back muscles along with maintaining their flexibility.
It relieves tightness and pain in your lower back by building the strength in your abdominal muscles. They also have a positive and valuable effect on your hamstrings and glutes.
How to do a pelvic tilt?
You can easily perform a pelvic tilt and get relief from lower back pain. For that, you just need to follow the simple steps listed below:
- Lie .
- Gently and slowly arch the lower back and push your stomach out.
- Breathe normally, holding the position for up to 10 seconds then relax.
- Do 1-3 sets of 3-6 repetitions.
8. Sphinx stretches
The sphinx stretch is a simple and gentle exercise that helps you to be relaxed and active. This backbend exercise strengthens your buttocks, spine and chest.
How to perform a sphinx stretch?
Follow the below listed steps to do a sphinx stretch:
- Lie on the floor with your stomach down.
- Keep your elbows underneath your shoulders and extend your hands in front while palms facing down.
- Place your feet a bit apart.
- Engage your buttocks, lower back and thighs gently as you lift your chest and head.
- Breath deeply while staying strong in your abdominals and lower back.
- Now, press your pelvis into the ground.
- Hold it for 1 to 2 minutes.
- Repeat it twice a day.
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We use our lower back to do a lot of different things from running and walking to simple things like getting out of the bed. So, it is very necessary and mandatory to keep it in good working order. You can keep it in good order by performing a physical activity and stretching regularly.
These back pain exercises work on the core muscles and increase stability and improve flexibility while preventing injury. You should also pay attention to your general posture if you have lower back pain as it may also be responsible for it.
Even after doing these exercises, you are feeling pain in your lower back then you should go to the doctor looking for the treatments. If these type of exercise make your back pain worse then it is better to immediately stop doing them and consult a doctor.
What is the best exercise for lower back pain?
Exercises such as bridges, knee-to-chest stretches, lower back rotational stretches and supermans are some of the best exercises for lower back pain.
How can I make my back stop hurting?
You can make your back stop hurting by doing back stretching and strengthening exercise 2 days a week, stand and sit properly and avoid heavy lifting while eating a balanced and healthy diet.
How should I sleep with back pain?
You should try sleeping with a pillow underneath or between your legs. Put a pillow between your legs and slightly bring your legs to the chest, if you sleep on side and put a pillow under your knees and small rolled towel under the small of your back, if you sleep on back.
What should I not do with lower back pain?
You should not deep sit on a low soft coach, don’t jerk while lifting and do not sleep on your stomach unless the doctor advised you to do so.
How can I strengthen my lower back?
You can strengthen your lower back by doing exercises such as bridges, knee-to-chest stretches, lower back rotational stretches, seated spinal twist, pelvic tilt and supermans.