Overview on Exercises for lower back pain
Lower back pain is every time you bend or stand. It’s that groan-inducing aching that never seems to go away even with exercises for lower back pain. Lower back pain, often known as lumbago or spondylosis, is a common persistent pain in adults.
Many factors contribute to lower back pain. It might also be a sign of a serious illness like kidney stones or acute pancreatitis. Sometimes it’s a result of inactivity or repetitive motions. Sometimes it’s a result of common back pain issues in sports, inactivity, or repetitive motions.
Maybe you’ve been resting, expecting your backache will go away. Despite this, most doctors now tell patients suffering from lower back pain to get moving.
Back pain can be relieved by exercises for lower back pain, but avoid lower back exercises at home that put too much strain on the back. That depends on the severity of your pain and its origin. So, before doing any lower back exercises for pain relief, consult your doctor.
Fortunately, being active can help relieve or avoid it. Here are 8 simple lower back pain exercises at home to try.
Low back pain physical exercises
1) Child’s Pose
Yoga’s classic gluteus maximus, thigh, and spinal extensor stretch. It helps reduce back, neck, and shoulder pain.
To calm the body, these physiotherapy exercises for lower back pain promotes flexibility and blood circulation along the spine.
How to perform:
- To rest your hips on your heels, sink back through your hips.
- Fold forward, hands out in front of you, hips hinged.
- Lean on your thighs.
- Extend your arms in front of or beside you, palms up.
- Focus on deep breathing and releasing stiff muscles
- Hold for 1 minute.
- You can repeat this stance during your lower back stretches routine. Do it between your other stretches.
2) Piriformis stretch
This lower back stretches targets the piriformis muscle deep in the buttocks. Stretching this muscle may help relieve buttock and lower back pain.
How to perform:
- Lie flat on your back, legs bent.
- Right ankle on left thigh
- Pull up till you feel a stretch behind your left thigh.
- Hold for 30–1 minute.
- Then the other side.
3) Knee to Chest Stretch
This stretches for lower back pain relaxes your hips, thighs, and glutes.
How to perform:
- Lie flat on your back, legs bent.
- Bend or straighten your left knee.
- Draw your right knee into your chest, hands behind your thigh or shinbone.
- Lift your hips and lengthen your spine to your tailbone.
- Deeply inhale, relieving tension.
- Hold for 30–1 minute.
- Reverse the process.
4) Partial Crunches
Back crunches are fantastic. This is a classic core-strengthening exercise. Partial crunch exercises to strengthen lower back and abdominal muscles in spondylosis patients.
How to perform:
- Lie back, feet flat on the floor, knees bent.
- Raise your shoulders from the floor, hands behind your head or crossed around your chest. Tighten your stomach muscles.
- Exhale while rising shoulders. Keep your elbows out of it (or yank your neck off the floor with your arms).
- One second holds Next, return to the floor.
- Rep between 8-12 times. Remember good form to avoid severe spine tension. Throughout the exercise, keep your feet, tailbone, and lower back flat.
5) Seated spinal twist
Classic hip, glute, and back twist. It extends your abdominals, shoulders, and neck. The stretches for lower back pain also stimulates interior organs.
How to perform:
- Sit on the floor, legs outstretched.
- Right foot outside right thigh, left knee bent.
- Place the right arm on left thigh
- Support yourself with your left hand.
- Twist left from your spine’s base.
- Hold for 1 minute.
- Reverse the process.
6) Hamstring stretches
These exercises for lower back pain relax the muscles at the back of the leg that support the lower back.
How to perform:
- Begin with bending one knee.
- Next, thread a towel beneath the unbent leg’s ball of the foot.
- Towel back, straightening the knee. You should feel a slight stretch down your leg.
- Hold for 15-30 seconds.
- Rep each leg 5 times.
7) Pelvic tilt
Pelvic tilt exercises to strengthen lower back, relieving lower back discomfort and tightness. These exercises for lower back pain also help glutes and hamstrings.
How to perform:
- Lie flat on your back, legs bent.
- Flatten your back into the floor and engage your abdominals.
- Hold for 10 seconds.
- Relax by releasing and inhaling.
- Do 1–3 sets of 3–5 reps.
8) Wall Sits
Try some wall sits as a break from sitting on the couch if you have low back pain. How to perform:
- Stand 10-12 inches away from the wall with your back to it.
- Lean into the wall to flatten your spine.
- Slide down the wall, knees bent. Press your lower back on the wall.
- Hold for ten seconds, then slide back up the wall. Rep 8–12 times.
9) Cat-Cow
Cat-Cow is an excellent exercises for lower back pain to extend your spine and shoulders, neck, and chest.
How to perform:
- Tabletop position on all fours (hands and knees on the ground).
- Inhale into your hands and feet, allowing your tummy to fill with air.
- Exhale, tucking your chin in and arching your spine upward.
- Continue moving with each breath.
- Repeat for 1–2 minutes.
10) Press-up Back Extensions
The press-up back extension is another exercises for lower back pain.
How to perform:
- Lie flat. Hands directly below shoulders
- Squeeze your hands. Your shoulders should begin to lift off the floor.
- Set your elbows on the floor directly beneath your shoulders if you can. Then hold this position for a few seconds.
11) Bird Dog
A bird! A dog! No, it’s an exercises for lower back pain routine! Learning to stabilise the low back while moving the arms and legs is a terrific start.
How to perform:
- Start on your hands and knees.
- Tighten your abs.
- Lift and extend one leg behind you, maintaining your hips level.
- Hold for five seconds.
- Change to the opposite leg.
- Rep each leg 8-12 times. Try increasing the time you hold each lift.
- Each time, lift and extend your opposing arm in front of you
- Let your lower back muscles sag.
- Keep your arms and legs below the level of your low back.
12) Sphinx stretch
With the sphinx stretch, you may be active and relaxed at the same time. With this infant backbend, you stretch and strengthen your spine.
How to perform these exercises for lower back pain:
- Lie on your stomach, elbows beneath your shoulders, palms down.
- Set your feet apart. Your big toes can touch.
- Grasp your thighs and lower back as you lift your head and chest.
- Resist the urge to cross your legs.
- Firmly plant your pelvis
- Close your eyes or keep them open.
- Hold for 30–1 minute.
13) Glute Bridges (Bridging)
Bridging gives so much for back pain issues. These exercises for lower back pain also strengthen your lower back.
How to perform:
- Lie on your back, legs bent, heels on the floor.
- Firmly plant your heels. Grasp your glutes. Your hips should be straight as you lift them.
- Hold for six seconds.
- Lower your hips to the floor and relax for 10 seconds.
- Rep bridges 8–12 times.
14) Aerobic Exercises
Aerobic exercises benefit your back and entire body. Aerobics may be anything that gets your heart rate up and gets you moving. Try a short session first. Then, as your stamina improves, extend the session.
Swimming can help relieve back discomfort, which sometimes requires specific attention. Swimming supports your body weight, relieving your back. Avoid strokes that need you to twist your body.
Your lower back is responsible for many activities, such as walking, running.Even while doing simplest things like getting up and sitting down lower back is used. Stretching on a regular basis is an excellent approach to develop and maintain flexibility, as well as to assist relieve tension and contribute to the development of strength.If your lower back hurts or if the pain in the lower back persists you can try home remedies for lower back pain or you can take free teleconsultation from expert doctors online on Truemeds. You can also utilize an online platform like Truemeds if the pharmacy is unable to give the drugs you require or if you wish to buy generic medicine online with home delivery, a discount offer, or monthly bill savings. Truemeds offers up to 72% savings on generic medications and free home delivery. Truemeds is India’s most trusted and renowned online generic medicine pharmacy that provides home delivery of a wide range of prescription and OTC pharmaceutical items anywhere in India.
