Lower back pain affects millions of people worldwide, and it can range from a dull ache to sharp, shooting pain that can be debilitating. It can be caused by a variety of factors, including poor posture, muscle strain, injury, and even stress. Fortunately, there are several exercises that can help alleviate lower back pain. This article will explore the ten best exercises for relieving lower back pain, why they work, when to do them, and who they’re suitable for.
What are the 10 Best Exercises to Relieve Lower Back Pain?
- Cat-Cow Stretch
- Child’s Pose
- Pelvic Tilt
- Glute Bridge
- Quadruped Opposite Arm-Leg Raise
- Cobra Stretch
- Knee-to-Chest Stretch
- Seated Spinal Twist
- Hamstring Stretch
- Bird Dog
Why do these exercises work?
These exercises work to relieve lower back pain in a variety of ways. Some of them focus on stretching and loosening tight muscles, while others strengthen the muscles that support the lower back. Additionally, many of these exercises promote improved posture, which can alleviate pressure on the lower back.
When should you do 10 best exercises to relieve lower back pain?
The best time to do these exercises is when you’re experiencing lower back pain. However, it’s also a good idea to incorporate them into your daily routine to help prevent future pain. Remember to start slowly and gradually increase the intensity of your exercises.
Who are these exercises suitable for?
10 best exercises to relieve lower back pain are suitable for most people, regardless of their fitness level. However, it’s always a good idea to consult with a healthcare professional before starting any new exercise routine, especially if you have an existing medical condition.
- Cat-Cow Stretch
The Cat-Cow Stretch is a gentle yoga pose that helps to stretch the muscles in the lower back and improve flexibility.
How to do it:
- Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
- Inhale and arch your back, bringing your tailbone up towards the ceiling and your head down towards the ground.
- Exhale and round your spine, bringing your tailbone down towards the ground and your head up towards the ceiling.
- Repeat this movement for several breaths.
- Child’s Pose
Child’s Pose is a gentle yoga pose that helps to stretch the muscles in the lower back, hips, and thighs.
How to do it:
- Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
- Lower your hips back towards your heels, stretching your arms out in front of you.
- Rest your forehead on the ground and breathe deeply.
- Pelvic Tilt
Pelvic Tilts help to strengthen the muscles in the lower back and improve posture.
How to do it:
- Lie on your back with your knees bent and your feet flat on the ground.
- Tighten your abdominal muscles and press your lower back into the ground.
- Hold for a few seconds, then release.
- Glute Bridge
The Glute Bridge helps to strengthen the muscles in the lower back, hips, and thighs.
How to do it:
- Lie on your back with your knees bent and your feet flat on the ground.
- Lift your hips up towards the ceiling, squeezing your glutes as you go.
- Hold for a few seconds, then lower back down.
- Quadruped Opposite Arm-Leg Raise
The Quadruped Opposite Arm-Leg Raise helps to strengthen the muscles in the lower back, hips, and shoulders.
How to do it:
- Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
- Extend your right arm and your left leg out straight.
- Hold for a few seconds, then lower back down.
- Repeat with your left arm and right leg.
- Cobra Stretch
The Cobra Stretch helps to stretch the muscles in the lower back and improve posture.
How to do it:
- Lie on your stomach with your hands under your shoulders.
- Lift your chest off the ground, keeping your elbows close to your sides.
- Hold for a few seconds, then lower back down.
- Knee-to-Chest Stretch
The Knee-to-Chest Stretch helps to stretch the muscles in the lower back and hips.
How to do it:
- Lie on your back with your knees bent and your feet flat on the ground.
- Bring one knee up towards your chest and hold onto it with both hands.
- Hold for a few seconds, then lower back down.
- Repeat with your other leg.
- Seated Spinal Twist
The Seated Spinal Twist helps to stretch the muscles in the lower back and improve posture.
How to do it:
- Sit on the ground with your legs extended out in front of you.
- Bend your right knee and place your foot on the ground on the outside of your left knee.
- Twist your torso to the right, placing your right hand on the ground behind you and your left elbow on the outside of your right knee.
- Hold for a few seconds, then release and repeat on the other side.
- Hamstring Stretch
The Hamstring Stretch helps to stretch the muscles in the back of the legs, which can alleviate pressure on the lower back.
How to do it:
- Sit on the ground with your legs extended out in front of you.
- Reach forward and grab onto your toes or ankles.
- Gently pull yourself forward, keeping your back straight.
- Hold for a few seconds, then release.
- Bird Dog
The Bird Dog helps to strengthen the muscles in the lower back, hips, and shoulders.
How to do it:
- Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
- Extend your right arm and your left leg out straight.
- Hold for a few seconds, then lower back down.
- Repeat with your left arm and right leg.
Find More Information on 10 best exercises to relieve lower back pain:
If you’re interested in learning more about lower back pain and how to alleviate it, there are several resources available online. The American Academy of Orthopedic Surgeons (AAOS) and the American Association of Neurological Surgeons (AANS) both offer comprehensive information about lower back pain and its treatment. Additionally, many physical therapists and chiropractors offer specialized treatment plans for individuals with lower back pain.
FAQ:
Q: How long does it take to see results from these exercises?
A: It can take several weeks or even months to see significant results from these exercises, depending on the severity of your lower back pain and your commitment to your exercise routine.
Q: Are there any risks associated with these exercises?
A: As with any exercise routine, there is a risk of injury if these exercises are not done correctly. It’s important to start slowly and gradually increase the intensity of your exercises to avoid injury.
Q: Can I do these exercises if I have a pre-existing medical condition?
A: It’s always a good idea to consult with a healthcare professional before starting any new exercise routine, especially if you have an existing medical condition.
Conclusion:
Lower back pain can be a frustrating and debilitating condition, but there are 10 best exercises to relieve lower back pain that can help alleviate the discomfort. The ten exercises listed above are some of the best for relieving lower back pain, as they work to stretch and strengthen the muscles in the lower back, hips, and thighs, and promote improved posture. Remember to start slowly and gradually increase the intensity of your exercises, and consult with a healthcare professional before starting any new exercise routine, especially if you have an existing medical condition. With dedication and consistency, these exercises can help you find relief from your lower back pain and improve your overall quality of life.