[Top 11] Exercises for Lower Back Pain Relief

One of the most common causes of lower back pain is slouching. Most of us work at a desk hunched over our computer for more than 30 hours a week; this is why it’s not surprising to see the high record of reported back pain. You must learn properly about the exercises for lower back pain.

Your back is a column of bones which are held together by muscles, and if there is any part of the spine that has a problem, it will result to back pain. To ease this pain, exercises and stretches are an essential part of any treatment plan. When you develop lower back pain, just know that you need to strengthen weak muscles and lengthen tight muscles on your back. However, research suggests that patient with back pain should not perform several exercises such as sit-up. With the approval of your healthcare, the following exercises will relieve your back pain. 

Exercises for Lower Back Pain Relief: 11 Steps

#1. Hamstring stretches

Hamstring stretches is one of the typical exercises to relieve your lower back pain. Almost everyone I see tries to stretch by touching their toe, but that is no way to lengthen the hamstrings more effectively. The hamstrings are actually four muscles on the back of each thigh, where some of this muscles support the work of the lower back.
I prefer the following tips for the effective hamstring stretch.

  • First, lie on your back with your knee bent and feet on the floor.
  • Next, straighten the knee on the unbent leg so your heel can press up to the ceiling.
  • Wrap a yoga strap or belt around the unbent foot and hold the ends in both hands.
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    Keep equal weight in both your left and right hip. Don’t let your knee fall to the outside or you will avoid stretching part of the hamstrings.
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    Pull back the belt slowly.
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    Stop where you feel the first sensation. Hold the stretch for few second and direct the breath into the back of your thigh.
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    Repeat on with the other leg. Do it for two to four times

#2. Partial Crunches

Abdominal crunches or partial crunches are exercises designed to strengthen both muscles on your stomach and lower back. It’s a perfect exercise to relieve back pains.If you suffer from neck pain or doing this exercise causes neck pain you should avoid it.
To do these exercises follow these steps.

  • Lie back raising your knee with your feet flat on the floor.
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    Place arms across your chest with hands on the opposite shoulders.
  • While keeping your stomach muscles tight, put your chin in and raise your head and shoulders about 75 to 100mm from the floor.
  • Hold on to this position for about one second and then slowly lower yourself back down to the floor.
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    Repeat the same for about five to ten times.

#3. Wall sits

Another treatment for back pain is a wall sit exercise. Most of us sit at the desk for a long time which is the leading cause of lower back pain. Trying out some wall squat will help.

Here are the steps

  • Lean back against the wall, with your feet about 2 feet away from it and shoulder-width apart.
  • Hold your arms straight out in front of your body at shoulder level.
  • Slide down against the wall until your knee is at right angles, and then push your lower back against the wall.
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    Hold on to this position for ten seconds and then slide back up keeping your eyes to the front and your back pressing against the wall.
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    Repeat the same for about ten times.

#4. Press-up back extensions

Back extension work out both stretches and strengthens your lower back. It’s a perfect solution if you are developing back pain. To perform these exercise follow these steps.

  • Lie on your stomach, face down, position your hands straight in front of you, palms down, and your legs straight out behind you.
  • Pull your abs in and try to create a small space between your stomach and the floor.
  • Lift your left leg and right arm for about an inch from the floor, and then stretch out as much as you can.
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    Hold on to this position for ten seconds and then lower both your leg and arm back down.
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    Repeat the same move with the right leg and left arm.

#5. Bird dog

Don’t judge it by the name. The bird dog is also known as a quadruped, the best fitness routine to relieve low back pain. It’s just a simple exercise used by every physical therapist to teach core stability by engaging the abdominals and back muscles simultaneously.

This is how it goes.

  • Begin on all fours with your hands directly under your shoulder and your knees directly under your hips.
  • Tighten your abdominal muscles. Reach your right arm forward and left leg back. Focus on not letting the rib cage sag toward the floor.
  • Reach through your left heel to engage the muscle in the back of the leg and your butt.
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    Return to the earlier position, placing your hand and knee on the floor.
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    Complete the rep by reaping on the other side.
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    Go for about ten reps.

#6. Knee to Chest

Knee to the chest is another alternative to ease back pain. However, for your safety, I recommend you to start with one leg. If after a few days you are performing without pain, you can advance to lifting both legs.

Follow these steps to achieve it safely.

  • The first step is the supine position. This is done by lying on your back with your knees bent and your feet flat on the floor.
  • Gently raise one knee up to your chest with the other foot flat on the floor. Taking both legs up at the same time takes a lot of abdominal strength. So it’s much safer to start with one leg then quickly shifts to the other one. Remember to keep your lower back flat.
  • Hold for a few seconds.
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    Then lower back and repeat the same with each leg for two to four times.

#7. Pelvic Tilts

Pelvic tilts can be done with many positions, but of all the posts, supine is the least challenging. This makes it the best variation especially if you are dealing with back pains.

  • Lie on the floor with your knee bent and feet flat on the floor.
  • Squash your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly.
  • Hold up for ten seconds and repeat the same for about 12 times.

#8. Bridging

Bridge exercise is another perfect way to strengthen back muscles, buts, and hamstrings. it is considered as an ideal exercise routine to improve core and stabilize your spine.

Follow the following steps for a useful bridge exercise.

  • Lay on your back placing your hands by your side. Bent your knee and flatten your feet on the floor.
  • Tighten your abs and buttock muscles. Ensure that your feet are under your knee.
  • Pull your belly button back toward your spine trying to squeeze your core.
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    Lower your back down on the floor to prevent your hips from sagging.
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    Hold on for about 30 seconds.
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    Repeat the same for ten repetition and two sets.

#9. Aerobic exercise


You might think you are doing the aerobic exercise correctly, but you are not. So, here are some steps on how to do it correctly for an effective back pain reliever.

  • Warm up first before starting.
  • Chose the right aerobic class. There is a huge difference between a regular exercise and anaerobic exercise. A real aerobic exercise should consist of continuous a movement that raises your heart rate for 20 minutes. So when you are doing your exercise routine in your gym, it doesn’t mean that you are doing an aerobic exercise. Swimming, dance-based or martial arts classes can still be aerobic classes.
  • Make sure you chose a course that takes 20 minutes of continuous movement.

#10. Try some palates moves

Pilate is a method of work out that consists of low impact flexibility and muscular strength. It emphasizes proper posture alignment and core strength which can be a remedy for back pain. Although machines can do it, You can also do at home without using any gear.
Pilates exercise is a gentle exercise for everyone and great for people with muscle imbalance. If you have back pain especially a serious one, please consult with your healthcare before you begin any Pilate program. However, if you chose to do it, is very important to have an instructor who is fully certified and aware of your pain. 

#11. Lifting weight may help

I may seem likely to be true, but lifting weight can help to reduce back pain. Although, the point here isn’t to pad out your muscles like a bodybuilder the primary focus here is to develop strength, especially on your back. For better result, incorporate a mixture of weight lifting and strengthening exercises to relieve back pain. To get started you can work with your trainer. 

Avoid: sit-ups

You’ve probably heard that when you do the sit-up, you will ease your back. But while strong abdominal muscles are good, sit-up might not be a solution. This is because they shorten your abdominal muscles which flatten your lower back which take away your natural curve.
Instead of sit-ups, I prefer to reverse curl exercise which you can go through the following steps.

  • Lay on your back with your knee up.
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    Move your knee, so they are over your waist.
  • Press your abs and bring your knee closer to your face
    Remember the key to relieve back pain is having a muscular balance on all side of your body. If your back is healthy, all the muscles will be working in balance which will reduce the problems of back pains.
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    Focus on your stomach muscles.

Avoid: Toe Touches

When our back starts aching, most of us rush to toe touching which can be a potentially dangerous exercise for your back. This is because when you stretch your back for a long time, you might develop a permanent stretched back muscle that creates a loosely held lumbar spine that is prone to injury.

Avoid: leg lift

Leg lifts can help to strengthen your hip flexors and the muscles that lie on top of your stomach. But you don’t do it by just lying on your back and start lifting both legs as this will lead to low back pain. However, with little modifications, leg lift can be a regular workout program to ease back pain as long as you execute the proper form.
Trying this modified leg lift will ease your pain.

  • Lie on your back on an exercise mat.
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    Put your legs together and extend them in front of you. Extend your arm on the floor alongside your torso facing your palms down.
  • Press your stomach muscle toward your spine to protect your lower back. Your head and shoulder should rest on the floor during the exercise.
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    Lift your legs towards the ceiling until are directly over your hips. I prefer you to keep your legs straight throughout the exercise. However, if you bend your knee slightly, you will be able to loosen your hamstring and alleviate any strain on your lower back. 
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    Hold this tightening for a second, then slightly lower your leg back to your starting point.
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    Repeat the same for ten to fifteen times.

Your back is far much vital for you to put it at risk, which is why you need to take these recommended exercises for lower back pain seriously. These exercises will not only relieve your back pain but also improve your health and fitness if done three to four times a week.

Laura Miranda
 

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