10 Best Exercises for Lower Back Pain Relief

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10 Best Exercises for Lower Back Pain Relief

Lower back pain is a common issue among people of all ages. It can be caused by a variety of factors such as poor posture, muscle strain, herniated discs, and degenerative conditions. While medication and therapy are often used to treat lower back pain, exercise is also an effective way to relieve discomfort and prevent future episodes. In this blog post, we will explore ten exercises for lower back pain relief.

10 Best Exercises for Lower Back Pain Relief

1. The Single Best Exercise for Lower Back Pain: Plank

Plank is considered the single best exercise for lower back pain relief because it targets the entire core and improves posture. To perform a plank, start in a push-up position, with your arms straight and your hands shoulder-width apart. Hold your body in a straight line from your head to your heels, engaging your core muscles. Hold for 30 seconds to one minute, rest, and repeat.

2. Physiotherapy Exercises for Lower Back Pain: Cat-Cow Stretch

The cat-cow stretch is a gentle exercise that stretches the lower back and improves spinal flexibility. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone toward the ceiling (cow pose). Exhale and round your spine, tucking your chin to your chest and bringing your tailbone toward your knees (cat pose). Repeat for 10-15 reps.

3. Exercises for Lower Back Pain for Seniors: Seated Leg Lifts

Seated leg lifts are a low-impact exercise that strengthens the lower back and hip muscles. Sit on a chair with your feet flat on the ground and your hands resting on your thighs. Lift one leg off the ground, keeping your knee straight, and hold for a few seconds. Lower your leg and repeat with the other leg. Perform 10-15 reps on each leg.

4. Lower Back Pain Exercises at Home: Cobra Stretch

The cobra stretch is a yoga pose that stretches the muscles of the lower back, chest, and shoulders. Lie face down on the ground with your hands under your shoulders. Press your hands into the ground and lift your chest and head off the ground, keeping your shoulders down and your elbows close to your body. Hold for 10-15 seconds, release, and repeat for 5-10 reps.

5. How to Relieve Lower Back Pain Fast: Knee-to-Chest Stretch

The knee-to-chest stretch is a simple exercise that stretches the lower back and glutes. Lie on your back with your knees bent and your feet flat on the ground. Slowly bring one knee toward your chest, using your hands to pull it as close as possible. Hold for 10-15 seconds, release, and repeat with the other leg. Perform 5-10 reps on each leg.

Also Read: Physiotherapy for Neck Pain and Headaches Treatment

6. Morning Stretches for Lower Back Pain: Supine Twist

The supine twist is a yoga pose that stretches the lower back and hips. Lie on your back with your arms out to the sides and your knees bent. Lower your legs to one side, keeping your shoulders on the ground, and look in the opposite direction. Hold for 10-15 seconds, release, and repeat on the other side. Perform 5-10 reps on each side.

7. Core Strengthening Exercises for Lower Back Pain: Bird Dog

The bird dog is an exercise that strengthens the core and lower back muscles. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Extend one arm and the opposite leg, keeping them straight and parallel to the ground. Hold for a few seconds, release, and repeat with the other arm and leg. Perform 10-15 reps on each side.

8. Lower Back Pain Exercises to Avoid: Sit-Ups

While sit-ups are a popular exercise for strengthening the abs, they can also strain the lower back if performed incorrectly. Instead, try alternative exercises such as planks or pelvic tilts.

9. Bonus Exercise: Hip Bridge

The hip bridge is an exercise that strengthens the lower back, glutes, and hamstrings. Lie on your back with your knees bent and your feet flat on the ground. Lift your hips toward the ceiling, squeezing your glutes and keeping your shoulders on the ground. Hold for a few seconds, lower your hips, and repeat for 10-15 reps.

10. Bonus Tip: Incorporate Regular Stretching

In addition to the specific exercises mentioned above, incorporating regular stretching into your routine can also help relieve lower back pain. Focus on stretching the muscles of the lower back, hips, and legs, as tightness in these areas can contribute to back pain. Try to stretch for at least 10-15 minutes each day, either as part of your exercise routine or as a separate activity. Yoga, Pilates, and tai chi are also great options for improving flexibility and reducing lower back pain.

Also Read: 36 questions should I ask a Physiotherapist?

Conclusion

In conclusion, exercise is an effective Exercises for Lower Back Pain Relief and prevent future episodes. Incorporating these ten exercises into your routine can help you strengthen your core, improve your posture, and increase your flexibility. However, it’s important to consult with a healthcare professional before starting any new exercise program, especially if you have a history of lower back pain or other medical conditions.