Exercise For Lower Back Pain

INTRODUCTION

From walking to sleeping, lower back pain affects every aspect of your life. There could be various reasons for lower back pain due as poor posture, a sedentary lifestyle, or a hard workout session at the gym. Stretching can be of great relief when it comes to lower back pain. Here are some exercises to ease your lower back pain and strengthen it.

01 Child Pose

• Sit on your knees with your hips resting over your heels.

• Lift your arms above you as you inhale, and as you exhale, bend forward and rest your chest over your thighs and forehead on the mat.

• Stretch your arms in front.

Child pose stretches your thigh, spinal extensors, and glutes. It relieves all the tension from the lower back and shoulders. It also relieves upper back pain.

02 Cat Cow Stretch

• Start in a tabletop position.

• Arch your back down and look up (cow pose).

• As you exhale, arch your back up and turn your gaze towards your belly.

• Repeat this to-and-fro movement for 10–12 breaths.

The cat-cow stretch opens up your spine while stretching your chest, shoulder, and neck muscles.

03 Knee-To-Chest Stretch

• Lie down with your legs extended.

• Bend your right knee and bring it close to your chest.

• Hold for a few seconds and switch with another leg.

Knee-to-chest stretch relieves all the tension from your thighs, glutes, and hip muscles.

04 Sphinx Stretch

• Lie on your belly.

• Bring your elbow beneath your shoulder and your palm down.

• Inhale, lifting your chest and head off the mat while keeping your pelvis on the mat.

• Keep your gaze forward, or you can also straighten your arms for a deeper stretch.

The sphinx pose is a great posture to stretch and strengthen your spine, hips, and chest muscles.

05 Pelvic Tilt

• Lie on your back with your feet flat on the ground and your knees bent.

• Arch your lower back and push your stomach out.

• Hold it for 5 seconds and release.

• Pull your belly inward as you flatten your back. Hold it for 5 seconds and release.

Pelvic tilt removes any tightness from your lower back.

06 Bridge Pose

• Lie on your back with your feet flat and knees bent.

• Lift your hips and lower back off the mat.

• Interlace your fingers underneath your back for a deeper backbend.

The bridge pose releases tension from the lower back muscles and also strengthens them at the same time. It also strengthens the glutes that support your lower back. It is one of the best exercises to relieve lower back pain.

07 Piriformis Stretch

• Lie back with your knees bent and your feet firmly on the mat.

• Put your right ankle on the base of your left thigh, grab your left thigh, and bring it closer to your chest till you feel the stretch.

• Hold it as per your comfort, then switch.

08 Lower Back Rotational Stretch

• Seated lower back rotational stretch

• Sit on a chair. Keep your back straight and your feet firm.

• Place your hands behind your heads, twist your core towards the right, and hold it for 10 seconds.

• Return and switch to another side. This rotational stretch relieves lower back pain and strengthens it at the same time.

• Lie on your belly with your arms and legs extended.

• Engage your core and lift your arms and legs off the floor.

• Keep your gaze forward to avoid any neck injuries. Superman stretch strengthens your lower back extensor muscles.

CONCLUSION

Avoid sit up and standing toe touches, as these exercises can aggravate your lower back pain. Try these gentle stretches to ease the pain. However, if the pain persists, it is best to consult a doctor.