Lower back pain is a pretty common health problem because it can be caused by a variety of factors. It may be a symptom of a more serious condition, such as kidney stones or severe pancreatitis, in rare cases. It might also be the result of a sedentary lifestyle or repetitive motions. While stretching isn’t a cure-all for lower back pain, it can help in many cases. If you’ve been experiencing slight discomfort or stiffness in your lower back, these seven exercises may help reduce the pain and strengthen the muscles in your lower back.
Lower back strengthening exercises can assist in stabilizing the lower spine and support the upper body. They may also aid in the relief and prevention of lower back pain.
After completing a back-strengthening regimen, stretching the back muscles can assist prevent muscle soreness and injury. It may also have other advantages, such as increasing range of motion and flexibility.
Overuse injuries (from doing the same type of exercise repeatedly), muscle or ligament strains or sprains, trauma (from falling down, for example), degenerative discs, spinal stenosis, osteoarthritis, and osteoporosis are all common causes of lower back discomfort, according to specialists.
Stretch your lower back with safety. If you have an injury or a health problem, be extremely soft and careful. Consult your doctor before starting any new forms of exercise.
These stretches should be performed once or twice a day. However, if the discomfort worsens or you’re feeling extremely sore, take a day off from stretching.
Exercise to Reduce Lower Back Pain
The exercises listed below can help to strengthen, stabilize, and support the lower back. The greatest method to avoid injury is to have strong, flexible muscles and joints that can tolerate tension and injury. Certain exercises can help reduce some back pain occurrences in simple circumstances. Remember to avoid any workout that causes pain.
Get down onto all fours, with your hands just under your shoulders and your knees just under your hips. Lift your right arm forward and your left leg straight behind you until they are both parallel to the floor, keeping your head in line with your spine. After a little rest, return to the starting position. Rep using your left arm and right leg. Throughout the workout, keep your abdominal muscles tense, your back flat, and your hips level. Repeat 10 times on each side.
Begin by lying down on your stomach. Begin slowly raising your upper body while keeping your pelvis flat on the floor. Make an arch in your lower back. Simply go up as far as you can without becoming uncomfortable. Work your way up to the Sphinx position, when your forearms touch the ground. Then, gradually, begin to press up. You may be able to fully straighten your arms over time if you are flexible. Hold for 10 seconds before repeating.
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Superman exercises to reduce lower back pain
Lie facedown on the floor, knees straight and arms outstretched in front of you. Lift your arms and legs 6 inches off the floor, or until you feel your lower back muscles tighten while keeping your head in a neutral position (avoid looking up). Engage your glutes, core, and the muscles between your shoulder blades all at the same time. Lift your belly button slightly off the floor to compress your abs.
Maintain this position for 2-3 seconds. Make sure you’re breathing throughout. Return your arms, legs, and stomach to the floor. Repeat this exercise for a total of 2-3 sets.
Knee to chest stretches
Stretching from the knees to the chest can help to lengthen the lower back muscles, reducing tension and pain. The knee-to-chest stretch can be done as follows:
Lie down on your back with your legs parallel to the ground. Raise your right leg, bending the knee toward your chest. With both hands, pull the right knee toward the chest. For a few seconds, press the right knee on the chest. Return to your starting point. Return to the starting position after repeating with the left leg.
Plank to reduce lower back pain
Lie on your stomach with your forearms against the floor and your elbows in line with your shoulders. Tighten the gluteal and abdominal muscles. Raise your hips and both knees off the ground.
For better plank hold for 10-30 seconds without letting the pelvis drop toward the floor. Return to the starting position slowly and repeat 5 times.
Begin on all fours, with your hands directly behind your shoulders and your knees just under your hips. Tuck your chin into your chest and gently round your back upward toward the ceiling; pause for a few seconds, then slowly bring your shoulders away from your ears, Relax your back and slightly arch it while facing ahead. Return to your starting point. Repeat 10 times.
Lower Back Rotation Stretch
Lie on your back with your legs bent and your feet flat on the floor. Keep your shoulders flat on the floor and your knees together as you slowly shift your body to the right. Pause for five seconds before slowly bringing your knees back to the starting position. Then, gradually move your knees to the left side of your body, pause for five seconds, and return to the beginning position. Repeat on each side repetitively.
Things You Should Avoid If You Have Lower Back Pain
Sometimes we just ignore our lower back pain and do things like lift heavy things, slouch while sitting and avoid exercise out of laziness. So, there are many things you should avoid if you are suffering from a lower back problem.
Stop Lifting Heavy Things
Frequent heavy lifting is one of the leading causes of low back pain. Whether your work needs you to lift heavy things, ask your boss if there is any special equipment (or an extra set of hands) available to help relieve the stress on your lower back.
Stop Repetitive Bending
Frequent forward bending is another major cause of lower back pain. Bending forward frequently can put a lot of stress on the discs in the back, resulting in muscle aches and pains.
Stop Avoiding Exercise
It may be painful to begin, but exercising for your back has been shown to be useful for most cases of lower back pain. It strengthens your core muscles, increases circulation to your joints and discs, and gives you a sense of well-being. Furthermore, being a couch potato might cause your lower back to be in improper posture, resulting in pain.
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First and foremost, avoid slouching. Poor sitting posture is a leading cause of lower back pain. The stress on the back caused by slouching can put too much pressure on the joints, muscles, and discs, resulting in pain.
You use your lower back for a variety of activities, including walking and jogging, as well as simply getting out of bed in the morning. Stretching on a regular basis is an excellent approach to increase and maintain flexibility, and release tension, and is helpful in building strength.