Lower back pain is one of the most common concerns faced by many adults. Poor posture, muscle spasms, errors in heavy lifting are some of the reasons why it happens. There are some preventative measures you can take for sharp aches such as pain relief patches or even ice gel packs. But for long-term preventive care, strengthening exercises to relieve lower back pain goes a long way. Here are simple ones you can try.
6 Exercises To Relieve Lower Back Pain
- Lower Back Rotational Stretch
- Child’s Pose
- Double-Knee-To-Chest Stretch
- Cat-Cow Pose
- Seated Spinal Twist
- Sphinx Stretch
1. Lower Back Rotational Stretch
This form of stretching particularly strengthens your back and hip muscles. It also stretches out your spinal columns giving your back muscles relaxation.
- Lie down on your back with your knees bent and the palm of your feet flat on the floor.
- Keep your shoulders flat on the floor and now bring your knees together. Slowly roll them to the right side of your body.
- Make sure you don’t move your upper body and only your lower body is twisted towards the right. Hold this position for 5 seconds, and then slowly bring your knees back to the starting position.
- Follow the same steps on the left side. Repeat this procedure 4-5 times on both sides.
2. Child’s Pose
A traditional yoga pose, the child’s pose stretches your thigh muscles and spinal extensors. This pose helps relieve pain and tension along your spine, neck, and shoulders. It has a relaxing effect on the back as it loosens the lower back muscles and promotes flexibility.
- Get in the crawling position on your hands and knees or otherwise known as the table top pose.
- Slowly sink back your hips and sit on your heels.
- Stretch your arms in front of you, lower your belly onto your thighs, rest your forehead on the floor. Keep your palms flat on the floor.
- Hold this position for 20 to 30 seconds and focus on your breathing. Then slowly come back to the crawling position and repeat this exercise.
3. Double-Knee-To-Chest Stretch
This stretch helps relax your thighs, hips, and glutes and promotes overall relaxation of the body. It helps loosen the stiff muscles of the back and stretches out your spinal column.
- Lie on your back, with your knees bent and the palm of your feet flat on the floor.
- In the bent knees position lift both legs towards your chest. Encircle your arms around your knees and hold your knees to your chest.
- Hold this position for 20 to 30 seconds and focus on your breathing. Ensure to keep your back relaxed against the floor.
- Then release your knees and bring them back to the starting position. Repeat this exercise a few times.
4. Cat-Cow Pose
The cat-cow pose helps stretch your spine, shoulders, neck, and chest. It is a great pose that can strengthen and alleviate your lower back muscles.
- Get in the crawling position, on your hands and knees. Keep your shoulder and hip-width apart. Your palms flat on the ground and the palm of your feet facing upwards.
- Slowly lower your chin towards your chest and slowly arch your back towards the ceiling, just like a cat would. Hold this position for a few seconds.
- Then slowly release your back and arch it slightly downwards, and move your head forward, eyes gazing ahead. Hold this position for a few seconds as well. Repeat this exercise a few times.
5. Seated Spinal Twist
Just like the twist dance with a little R&B music can lift your mood, this classic twist exercise can also do the same. It aids to increase the mobility of your spine and relaxes your abdominal muscles, shoulders, and neck. The pressure created by this stretch also stimulates your organ functions.
- You’ve got to be down to earth for this posture by literally sitting down on the floor. Then keep both your legs stretched out in front of you.
- After that, bend your right leg and place it over your left leg.
- Place your left arm on your bent right thigh. For lower back support, keep your right arm on the ground.
- Slowly start twisting to your right side, moving your upper body from the base of your spine.
- Hold this position for about 60 seconds and then repeat for the other side.
6. Sphinx Stretch
The sphinx stretch is a gentle stretching exercise that’s pretty easy to do. The backbend stretches involved strengthens your chest, buttocks, and spine. It is both activating and relaxing in nature.
- Start your sphinx stretch by lying down on your belly.
- Lift your forearms to rest on floor like you would if you’re doing an army crawl. Your palm should be flat on the floor too.
- For your legs, keep them shoulder width apart and the palms of your feet facing the ceiling.
- Gently lift your head and chest upwards, by engaging your lower back, thighs, and buttocks.
- Hold the position on your abdomen, press your pelvis into the floor, and breathe deeply.
- Gaze straight ahead and hold this pose for a few minutes. Release the pose and slowly lower your upper body to the floor. Repeat this exercise a few times.
Some Tips To Keep In Mind For Lower Back Pain
- Balance your diet to ensure you’re getting sufficient phosphorous, calcium, and vitamin D.
- Exercise regularly to strengthen your muscles and facilitate flexibility.
- Keep check of your sitting posture, and use chairs and beds that facilitate a good posture.
- If you’re sitting for hours together during the day, ensure to switch your sitting positions often and add movement throughout your day. Take breaks from your desk and walk around the room before resuming your work.
- Wear comfortable shoes that provide support and avoid staying in uncomfortable high heels for hours.
- Do not try to lift heavy objects by bending at your hips. Instead, bend your knees and then lift.
The lower back is utilized throughout the day and used in just about everything from walking to running to simply even getting out of bed. By adding regular exercises and stretching you can keep your spinal column, back muscles, and hips flexible and mobile. This will help relieve tension and further strengthen it slowly, all in good time.
What Is The Most Common Cause Of Lower Back Pain?
The most common cause of lower back pain is soft-tissue injuries or pulling/straining of the muscle or ligament. These can happen because of bad sitting posture, sudden twisting of the back while working out, or pulling on your muscles while doing some heavy lifting.
What Are 3 Causes For Back Pains?
Improper lifting of something heavy, bad posture, not exercising are some of the main causes for back pains.
What Is The Fastest Way To Relieve Back Pain?
Applying heat to the painful areas of the back is a great way to relieve pain quickly. You can apply hot water bags, electric heating pads, capsaicin gels, and pain relief patches to the affected areas. They provide enough heat and relax the muscles.
Is It Better To Sit Or Lay Down With Lower Back Pain?
Laying down and then also eventually taking a good nap is the answer for lower back pain and everything else. But once you lay down you should slowly progress into sitting up. After laying down to relieve your pain, you have to gradually move to keep your muscles mobile.