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Lower back pain is a very common problem resulting from any injury to the tendons or muscles in the back. Medications alone cannot cure this problem, thus, arises the need for proper exercise and rest. If you want to know more about exercises for lower back pain, keep reading.
Multiple reasons can cause lower back pain. A few of them are listed below.
One can understand if he or she has lower back pain if he or she faces any of the following symptoms.
Given below is a list of relief exercises for lower back pain and stretches that one can try to reduce their pain.
The bird-dog exercise works efficiently on the gluteal muscles. It also helps exercise the back extensor muscles, which helps one stand, lift objects and bend. To perform this exercise for lower back pain, one must follow the steps mentioned below.
Step 1: Kneel down on your hands and knees and make sure the shoulders should be directly over the hands, and the hips should lie over the knees.
Step 2: Tighten your abdominal muscles and stretch the right arm straight out in front of the body. Hold this position for a while and maintain balance.
Step 3: Slowly lift your left leg and extend it straight out behind the body and stay in this position for 15 seconds.
Step 4: Slowly return to the starting position and repeat the same on the opposite side of your body. Repeat this whole set for 5 times.
The plank exercise primarily focuses on the abdominals of one's body, but it also efficiently engages the shoulders, arms, feet, and hip flexors, making it a full-body exercise. Planks are also efficient in activating the back extensor muscles and the deepest back muscle- quadratus lumborum. To perform a plank follow these steps.
Step 1: Lie on your stomach with forearms against the floors. While doing it, your elbows should be directly in line with the shoulders.
Step 2: Tense your gluteal and abdominal muscles.
Step 3: Lift your hip and both knees above the floor and hold this position for 10-30 seconds without letting the pelvis muscles touch the floor.
Step 4: Gradually return to the starting position and repeat it 5 times.
Cat-cow exercise is a great option for waking up one's spine while it also helps in stretching one's neck, shoulders and chest. An additional benefit of doing this pose is improving coordination. You need to follow these steps to do this exercise.
Step 1: Come to a tabletop position where hands and knees are placed on the ground.
Step 2: Press your hands and feet, then inhale to look up, allowing your belly to fill with air.
Step 3: As you exhale, tuck your chin into the chest while arching the spine towards the ceiling.
Step 4: Continue this movement pattern and do it for 1 or 2 minutes.
Doing this stretching exercise for lower back pain helps relax one's thighs, glutes, and hips while also providing overall relaxation. To do this stretch, you must follow the following steps.
Step 1: Lie down on your back with both knees bent and feet flat on the floor.
Step 2: Keep the left knee bent as you lift the right leg.
Step 3: Pull your right knee close to your chest using both your hands.
Step 4: While doing this stretching, you must lengthen your spine all the way down to the tailbone while avoiding lifting your hips.
Step 5: Keep breathing deeply and stay in this position for for 30 seconds to 1 minute and then gradually release the muscle tension.
Step 6: Repeat the same with your other leg.
For some people it is difficult to sit on the floor to exercise. They can try this particular stretching exercise to get releive from lower back pain. However, while doing this exercise, one must be careful to not twist too far, which might end up hurting one's back. Follow these steps to do this stretching.
Step 1: Sit on an armless stool or chair and cross your right leg over the left.
Step 2: Brace your left elbow against the outside of your right knee.
Step 3: Twist and stretch it to the side.
Step 4: You need to hold this position for 10 seconds, and then repeat this on the other side. You can repeat this exercise 3 to 5 times on each side twice daily.
Having strong abdominal muscles helps in supporting the spine and keeps the hips properly aligned. However, weak abdominal muscles end up resulting in poor core strength, which can be a cause of lower back pain. The transversus abdominis is a deep abdominal muscle which helps stabilize the spine. The abdominal drawing-in manoeuvre helps in strengthening the TA. These are the steps to follow for doing this exercise.
Step 1: Lie on your back with knees bent. The arms should be kept by the sides of your body.
Step 2: Then, keeping the spine in a neutral position, you need to pull the belly button down your spine and breathe-in.
Step 3: While exhaling, you must to tighten your abdominal muscles.
Step 4: Hold this position for 10 seconds and then release and rest for 15 seconds. Repeating this exercise 10 times is recommended.
By doing this exercise, one can stretch your abductors, hamstrings, and extensor muscles in the lower and middle back. To do this exercise you need follow these steps.
Step 1: Sit down while keeping your egs flat against the floor.
Step 2: The legs should be extended out in front of your body, creating enough space to form a 'V' shape.
Step 3: Bend your left leg and bring your left foot up, touching the right knee and allowing the left knee to fall out away from his or her body.
Step 4: Keep your back straight and bend forwards from the hips to reach towards the right toe.
Step 5: Gradually bring your hand to the right ankle and lower your head to the knee. Stay in this position for 30 seconds and then relax for 30 seconds.
Step 6: Do this exercise on the other side and repeat it 5 to 6 times.
While exercising, one can reduce stiffness and pain in his or her lower back. The disks can exchange fluids and receive their nutrition while one engages in physical activity. A healthy disc acts like a sponge by swelling with water and squeezing it out.
Moreover, these exchanges in fluid help in reducing the swelling in other soft tissues that occur surrounding the injured discs. With a lack of exercise, the swelling increases and disks get malnourished and degenerated.
The pain and stiffness in the back get reduced by exercising because it keeps the connective fibres of tendons and ligaments flexible. Exercise also improves mobility which in turn prevents the connective fibres from tearing during stress, and this thereby prevents back pain and injury. Moreover, exercise also strengthens, stretches and repairs the muscles which support the back.
Although there are many strength exercises for lower back pain that one should do to relieve his or her pain, there are a few exercises that one should avoid as well. Here are the exercises.
That is all about exercises for lower back pain. One should maintain enough safety while doing these exercises. While doing it, if one faces any kind of difficulty or uneasiness, one should stop it immediately and consult an instructor or doctor instead.
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Disclaimer #2: This information is added only for informative purposes and collected from different sources across the Internet. Digit Insurance is not promoting or recommending anything here. Please verify the information before making any decisions.
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