Lower back pain is among the chronic pain that adults encounter, and it’s not a joke when someone is experiencing lower back pain. Furthermore, it affects the flexibility and mobility of the body. A good way to alleviate it is through lower back pain exercises.
Some people rest to reduce the pain; however, it’s crucial to move the body as a treatment to reduce the aches and pains. However, stretching every day helps alleviate the pain and discomfort from the lower back pain. We compiled these lower back pain exercises that you can do daily to ease your discomfort.
# 1: Lower Back Rotational Stretches
One of the lower back pain exercises that relieve pain is lower back rotational stretches. Lower back rotational stretching can help alleviate tension in the lower back and trunk. It also helps to improve stability in the core muscles.
Follow these steps to perform this lower back pain exercise:
- Lie back on the floor with knees bent and feet flat on the ground.
- Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side.
- Hold the position for 5–10 seconds.
- Return to the starting position.
- Gently roll the bent knees over to the opposite side, hold, and return to the starting position.
- Repeat 2–3 times on each side twice a day.
# 2: Knee-to-chest Stretch
Knee-to-chest stretch is among the lower back pain exercises to reduce the pain and tension, plus helps lengthen the lower back.
- Lie on your back with your knees bent and your feet flat on the floor.
- Using both hands, pull up one knee and press it to your chest.
- Tighten your abdominals and press your spine to the floor. Hold for 5 seconds. Return to the starting position and repeat with the opposite leg.
- Return to the starting position and then repeat with both legs at the same time.
- Repeat each stretch 2 to 3 times — preferably once in the morning and once at night.
# 3: Bird Dog
The bird dog is a lower back pain exercise that stabilizes the low back while the arms and legs move.
- Start this lower back pain exercise by getting on your hands and knees.
- Tighten your abdominal muscles.
- With one leg, lift and extend it behind you while keeping your hips level.
- Hold that position for a full five seconds.
- Now switch to the other leg.
- For each leg, repeat eight to 12 times. For an added challenge, try lengthening the time you hold each lift.
- For each repetition, try lifting and extending your opposite arm in front of you.
- Don’t allow your lower back muscles to sag.
- Stay in position—don’t lift your arms or legs any higher than the low back position can maintain.
The gluteus maximus is the most significant muscle in the buttocks and plays a vital role in the body. The flexion of the hips like squatting or bending activates this muscle; strengthening the gluteus maximus helps support the lower back.
To do this lower back pain exercise, follow the following steps.
- Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
- Press the feet into the floor, keeping the arms by the sides.
- Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
- Squeeze the buttocks with the shoulders remaining on the floor.
- Lower the buttocks to the ground and rest for a few seconds.
- Repeat 15 times and then rest for 1 minute.
- Do 3 sets of 15 repetitions.
Perform this lower back pain exercise to enable the core muscle to work, make the lower back stronger, and alleviate lower back pain.
- Sit on an armless chair or a stool.
- Cross your right leg over your left leg.
- Bracing your left elbow against the outside of your right knee, twist and stretch to the side.
- Hold for 10 seconds. Repeat on the opposite side.
- Repeat this stretch 3 to 5 times on each side two times a day.
These lower back pain exercises are easy and quick to follow. They get easier along the way so that you can increase the intensity of your stretching.
Stretches You Should Avoid
Your doctor will recommend some lower back pain exercises for pain relief; however, you should skip some stretches because they do not help alleviate your discomfort but cause more injury.
Sit-ups strengthen the abdominal muscles; however, people usually use their hip muscles when they do this exercise instead of the stomach.
Do a hamstring stretch which helps relieve the back leg that supports the lower spine. To do this lower back pain exercise, you need a towel or a fitness band. Follow these steps correctly for this stretching.
- First, lie on your back with one knee bent.
- Next, thread a towel beneath the ball of the foot on the unbent leg.
- Pull back on the towel slowly, straightening your knee. You ought to feel a gentle stretch along the back of your leg.
- Hold the stretch for at least 15-30 seconds.
- For each leg, repeat 5 times.
Movement is vital in alleviating lower back pain; doctors recommend lower back pain exercises to treat the discomfort. But, not all movements are beneficial for the lower back. Some may even make the situation worse. Like for example, this exercise, called Toe Touches. While doing this exercise, you might overstretch your hamstring and muscles leading to a more severe condition.
Try doing partial curls to strengthen your abdominal muscle because a strong abdominal muscle helps the alignment of the hips and supports the spine.
How to do this lower back pain exercise?
- Lie back on the floor and bend the knees, keeping the feet flat and hip-width apart.
- Cross the hands over the chest.
- Breathe in deeply.
- On the breath out, engage the abdominal muscles by pulling in the stomach.
- Gently raise the head and shoulders 2 inches off the ground while keeping the neck in line with the spine.
- Hold for 5 seconds, then return to the starting position.
- Repeat the exercise 10 times.
- Perform 3 sets.
Keep Away From Doing Leg Lifts
Lifting the legs is sometimes recommended for pain relief. Unfortunately, lifting both legs would further harm the back rather than decreasing the pain.
Instead, do Lying Lateral Leg Lifts – a lower back pain exercise that stretches the hip abductor muscles. And making these muscles strong helps the balance and mobility of the body.
Follow these steps for this exercise.
- Lie on one side with the legs together.
- Keep the lower leg slightly bent.
- Draw the belly button into the spine to engage the core muscles.
- Raise the top leg about 18 inches, keeping it straight and extended.
- Hold the position for 2 seconds.
- Repeat 10 times.
- Turn onto the other side of the body and repeat, lifting the other leg.
- Perform 3 sets on each side.
Always consult your health practitioner when the pain takes longer than usual to prevent severe harm to your body.
Benefits of Lower Back Pain Exercises
Lower back pain exercises ease the pain and discomfort you may experience, and since moving is crucial to alleviate the lower back pain, it’s essential to do some stretching. Here are some benefits of the lower back pain exercises.
- Stretching boosts overall mobility and movement range.
- Lowering the likelihood of back pain-related impairment
- Relaxing the muscles that support the spine
Stretching Techniques for Back Pain Relief
Though stretching plays a significant role in pain relief, doing it the right way makes your condition better. Before doing the various lower back pain exercises, keep the following tips to make your stretching effective.
- Avoid forcing the body from extending into complex positions. You should stretch freely.
- Wear loose-fitting clothing that will not hinder or restrict your motions.
- Stretch on a clean, flat surface with enough space to move around freely.
- When stretching, ensure that you do the exercise on one side of the body at a time.
When you are unsure of the correct lower back pain exercise to perform, always seek your doctor’s advice.
Make sure to remember all the 5 Incredible Relieving Lower Back Pain Exercises to promote wellness. Thanks a lot for your time.
El Paso West Texas Chiropractic Center
907 Chelsea St. Ste. E,
El Paso, TX 79903
Phone: (915) 562-5700
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