Lower Back pain exercises are gaining importance not only in older people but also in middle-aged and even younger people. Sometimes lower back pain feels just like some slight discomfort that is not ready to go away. Many people neglect lower back pain exercises thinking the minor discomfort is temporary. However, this problem can become complex if people dealing with it do not correctly address it or do not add lower back pain exercises into their daily routine. The pain is often called lumbago or spondylosis in medical terms. Nowadays, it has become a chronic health concern in many adults as people pay less heed to lower back pain exercises.
People who think they do not require lower back pain exercises and resting enough, putting balm or ointment on the painful area is enough that can make their pain go away are mistaken. Ligaments, muscles, bones, and more make up the support and stability our spine experiences. Minor lower back pain may be temporary, but if the pain is persistent, then it might be problematic. Movement and simple exercises for lower back pain are sometimes the only solution to provide back pain relief. Lower back pain exercises majorly depend on the intensity and health condition of a person. Doctors can assist in telling which lower back pain exercises to incorporate and to avoid. A suitable lower back pain exercise is one that is doable and does not cause any severe pain or discomfort. With this been said, let us now know about some easy and effective lower back pain exercises.
Table of Contents
- Lower Back Pain Exercises
- 1. Bridges- A Famous Lower Back Pain Exercise
- 2. Wall Sits- An Easy Lower Back Pain Exercise
- 3. Stretching Knee To Chest- A Lower Back Pain Exercise That Can Easily Be Done At Home
- 4. Bird Dog- It is a Fun Lower Back Pain Exercise
- 5. Rotational Stretches for Lower Back- A Lower Back Pain Exercise for Muscular Stability
- 6. Pelvic Tilts- A Lower Back Pain Exercise for Strengthening The Pelvis
- 7. Supermans- A Heroic Lower Back Pain Exercise!
Lower Back Pain Exercises
Regular lower back pain exercises can help prevent lower back pain. Lower back pain exercises increase the amount of blood flow in the back, reducing stiffness, soreness and accelerating the healing process. Exercises for lower pain strengthen the muscles and core of the back and overall body. It is easy to pick a suitable set of lower back pain exercises. Let us now understand some of them-
1. Bridges- A Famous Lower Back Pain Exercise
Bridges work on people’s gluteus maximus, which are the big muscles of the lower hips. This muscle is usually used when people move the hips, especially when the body is bent to do squats and lower back pain exercises. Keeping this muscle strong and active by doing regular lower back pain exercises is a wise decision as the movement of the gluteus maximus can prevent lower back pain to a great extent. Follow the below-given steps to perform bridges and understand how to relieve lower back pain-
- Lie straight on the ground and slowly bend the knees. Place the feet flat upon the floor at a distance of hip-width apart.
- Press both the feet onto the floor, keep the arms by your sides.
- Raise the hips off the ground till the point body forms a straight line from the knees to the shoulders.
- Squeeze the hips with the help of the remaining shoulder strength on the floor.
- Lower the hips on the ground and rest for a little while.
- Repeat the same 15 times and then take a rest for a minute or two.
- If suitable, do three sets of 15 repetitions.
Also See: Best Way To Reduce Hip Size
2. Wall Sits- An Easy Lower Back Pain Exercise
Wall sits one of the most straightforward lower back pain exercises and is quite famous among elderlies. Wall sits encourage the movement without any strenuous lower back pain workout. However, they surely make one active and hopping! Follow the below-given steps to perform wall sits and understand how to do lower back workout at home-
- Stand tall with your back facing towards the wall and keep a distance of about 10-12 inches.
- Gradually lean onto the wall until your spine is parallel against it.
- Slide down onto the wall slowly until the knees are slightly bent. Now, continue to press your low back against the wall.
- Hold this position for about 10 seconds, and then carefully slide back up from the wall. Repeat this 8 to 12 times to have a good lower back pain workout session.
3. Stretching Knee To Chest- A Lower Back Pain Exercise That Can Easily Be Done At Home
Stretching knee to chest relieves the pain and tension in the lower back. It opens up the muscles and stimulates blood flow. This is one lower back pain exercise that anyone can easily do at home or park. Let us now see the steps of this lower back pain exercise-
- Lie down straight on the back and keep the body flat on the ground.
- Bend the knees and keep both feet flat on the ground.
- Now use both hands to pull up one knee towards the chest.
- Uphold the knee against the chest for at least 5 seconds, keep the abdominals stiff, and put pressure on the floor with the spine.
- Come back to the initial position.
- Repeat the exact same with the other leg.
- Continue with each leg 2–3 times. Doing this lower back pain exercise twice a day can make you see some effective results.
4. Bird Dog- It is a Fun Lower Back Pain Exercise
Bird dog exercise is basically a movement to stabilize the arms and legs. This lower back pain exercise can relieve the pain if done regularly. This exercise is also among the ones that people can do at home. Let us now look at the steps for this lower back pain exercise-
- Put both the hands and knees on the floor.
- Keep the abdominal muscles stiff.
- While maintaining the hips level, lift and extend one leg behind.
- Hold this position for at least 5 seconds.
- Come back to the first position.
- Now do the same with the other leg.
- Repeat the same with each leg for about 8 to 12 times. Try extending the time for a more challenging lower back pain exercise.
- With each repetition, lifting and extending the opposite arm can also be effective.
- Do not let the lower back muscles to sag.
- Stay in this position and be careful not to lift the arms or legs any higher than the lower back position can bear.
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5. Rotational Stretches for Lower Back- A Lower Back Pain Exercise for Muscular Stability
Rotational stretches are tension-releasing lower back pain exercises. This way, they improve muscle strength and stability as well. Rotational stretches are again a lower back pain exercise that can be easily done at home. However, it is vital to follow the steps carefully to avoid any type of muscle strain. Follow the below-given instructions to do this lower back pain exercise-
- Lie down straight on the floor with bent knees, both feet flat on the ground.
- Keep the shoulders on the floor and now gently roll both the bent knees towards one of your sides.
- Hold this position for about 5–10 seconds.
- After that, return to the initial position.
- Gently roll both the bent knees to the other side, again hold this position for about 5-10 seconds. Now return to the initial position.
- Repeat this process 2–3 times for each side. Doing this lower back pain exercise twice a day can bring significant benefits.
6. Pelvic Tilts- A Lower Back Pain Exercise for Strengthening The Pelvis
This lower back pain exercise has its focus on the pelvic certainly because the pelvic functions in a concerted manner with the core muscles of the spine. A healthy pulling of the abdomen makes sure that lower back pain will not have origins from that part of the body. This lower back pain exercise has to be done following the abdomen muscle to do it correctly. Follow the below-given instructions to do this lower back pain exercise precisely-
- Lie down straight on the back with the upper body on the floor, bending both the knees. Do this, keeping the feet flat on the ground.
- Pull the stomach inward. Image the pulling of the belly button is towards the backbone—this will help keep the stomach tight. The rocking hips will become noticeable this way as the back and spine are pressed onto the ground.
- Do this movement for about 10 seconds. Now relax and nhale and exhale through your chest.
- Repeat the pelvic tilts about 8 to 12 times to make this lower back pain exercise worthwhile.
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7. Supermans- A Heroic Lower Back Pain Exercise!
As the name suggests, this lower back pain exercise strengthens the back extensors and makes the spine more solid. Taking good care of back extensors can certainly improve the posture of the body. The pelvic floor muscles and the muscles arranged on both sides of the spine get good support when this lower back pain exercise is done routinely. Follow the below-given instructions to become superman while doing this lower back pain exercise-
- Lie down on the stomach facing the ground and stretch out both arms out in the front, keep both the legs stretched out as well, and lie flat on the ground.
- Now raise both the hands and legs and try to hold them up by creating a space of about 5-6 inches between them and the ground.
- Next, try pulling up the belly button, lift it off the ground to concentrate on the core muscles.
- Keep the head absolutely straight and look at the ground to avoid any type of neck injury.
- Stretch out both the hands and feet outward as much as possible.
- Hold this position for about 2-3 seconds.
- Return to the initial position now.
- Repeat this lower back pain exercise 10 times.
Performing lower back pain exercises to make the core muscles function efficiently can prevent injury, ensure stability, and improve body flexibility. Refraining from carrying heavy objects is a wise precaution as lifting heavy things may cause lower back pain. People doing lower back pain exercises should pay special attention to their postures. Anyone experiencing severe lower back pain that does not get treated with gentle stretches and lower back pain exercises should immediately see a doctor. The same advice applies in the case when any lower back pain exercises making the pain worse.