Low back pain affects many individuals around the world. It can be chronic, acute or periodic. Like brushing your teeth twice a day to avoid issues, lower back exercises don’t have to be time-consuming. Stretching and strengthening your back will help you as the muscles deteriorate and your spine becomes less flexible. In this write-up, we will discuss 7 best exercises to relieve lower back pain and how to do them.
1.Child’s Pose
This one is one of the most popular exercises to relieve lower back pain. It gently stretches the low back muscles, which are probably tightened if you’re in discomfort. Hashish also claims to assist in expanding your hips in addition to relaxing the lower back. Litzy advises spreading your knees apart as far as you can without hurting yourself if you discover that your hips are giving you trouble.
- On the yoga mat, go down on your hands and knees.
- Maintaining the tops of your feet on the floor with the big toes touching, spread your knees as far apart as your mat.
- Place your forehead on the floor and place your tummy between your thighs. Relax your jaw, shoulders, and eyes.
- Alternatively, draw your arms back alongside your thighs with the palms facing upwards while you extend your arms out in front of you.
- Stay as long as you wish, ultimately reestablishing a connection with your regular inhales and exhales..
2.Supine Twist
Supine twist is one of the best exercises to relieve lower back pain. This stretch aids in stretching not just your lower back but also your glutes, which can constrict when you have low back discomfort and eventually aggravate the pain. According to experts, it also has a positive impact on general spine flexibility.
- Lay on your back, legs bent, and feet flat on the ground to start.
- Outstretch your arms on both sides.
- You need to roll both knees to one side gently. Here your shoulder needs to be grounded.
- Keep your knees in the middle of half a minute, then switch sides.
- Place a cushion or stack of blankets between your knees before twisting if the stretch is too much for you.
3.Pelvic tilt
You can feel like your entire pelvic region is immobile by lower back pain. By easing sciatica and bolstering abdominal muscles, this stretch will help you gradually regain some movement in this area, claims hashish.
- Laying on a yoga mat with your knees bent and your feet flat on the floor is the first step in doing a pelvic tilt.
- Maintaining your low back in a neutral posture can help you to relax it.
- If you lay the top of your palm beneath your back, you should feel a tiny curve in your low back.
- You must use your main muscles, then tilt your pelvis slightly upward to put your low back against the floor.
4.Knee To Stretch
If you are looking for exercises to relieve lower back pain, knee to chest stretch can be a great option for you. This stretch stretches and lengthens tight muscles in your glutes, erector spinae, and lower back. If you have osteoarthritis or a slipped disc, use particular caution because this posture might make your discomfort worse. The knee-to-chest stretch is a quick and easy way to release tension brought on by stiff lower back muscles.
- With your feet level on the ground, lie on your back and bend both knees.
- Just behind your right knee, bend your right leg toward your chest while tying both hands together.
- To relax your lower body on the mat, pull your leg toward your torso.
- If your back doesn’t hurt, you can keep the opposite leg bent or straight.
- Attempt bending your leg if it aches.
5.Shoulder Bridge
The shoulder bridge stretch is a variation on a traditional Pilates exercise that lengthens the muscles in the back and mobilises the spine to help relieve stress and stiffness.
- With your feet put on the mat, lie on your back and curve the two knees. Your side-confronting arms should be straight and at your sides.
- Breathe in to press your lower once more into the mat as you start the activity, then breathe out to lift your hips up while pushing through your hips.
- Crush your glutes and ensure your hips are straight over your ribs.
- Hold for a couple of moments prior to letting yourself back down, beginning at the highest point of your spine and reconnecting your vertebrae like a bike chain.
6.Forearm Plank
Forearm plank is considered to be one of the most effective exercises to relieve lower back pain. By strengthening the muscles surrounding your low back, this plank version, according to Wright, engages your core, which will help relieve some of the strain on it.
- Drop your forearms onto the mat beneath your shoulders while in the top push-up posture.
- You can either bring your forearms parallel to one another or interlace your hands as per your shoulder’s condition.
- Activate your core while kicking through the heels. Hold for at least 30 seconds before extending it to a full minute.
7.Figure Four
Next in our list of exercises to relieve lower back pain is figure four. Lower back discomfort might result from your pelvis rotating forward as a result of tight hips. As your lower back rests on the mat during the figure four stretch, it is encouraged to expand up. Your glutes should also feel this stretch.
- On your mat Lie on your back, knees bent, feet flat, and hands at your side.
- Lift your right leg, cross it over your left knee while maintaining a bend in the knee, and place your foot there.
- Maintaining the feet flexed and your head and shoulders relaxed on the mat, place both hands behind your left knee and bring that leg toward your body.
- Your right hip will start to stretch.
- Hold for 20 to 30 seconds while taking deep breaths.
