[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.
#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.
#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
#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.
#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.
#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.
#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.
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.
#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.
#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.
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.
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.
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.