Article : Exercises for lower back pain relief
Lower back pain is something that many of us have experienced at some point in our lives,
whether it’s from sitting at a desk all day, lifting heavy objects, or even just sleeping in the wrong position.
It can be a real pain (pun intended) and limit our ability to do the things we love.
But the good news is that there are ways to manage and alleviate lower back pain,
including incorporating regular stretching and exercise into our daily routines and maintaining good posture habits.
With a little effort and care, we can take control of our lower back pain and get back to living our lives to the fullest.
Lower back pain Cause
Lower back pain can be caused by a variety of factors, such as injury, poor posture, and prolonged periods of sitting or standing.
It can also be a symptom of underlying medical conditions such as herniated discs, spinal stenosis, or osteoarthritis.
Regardless of the cause, lower back pain can be debilitating and affect your daily life.
Exercises for lower back pain relief
Fortunately, there are exercises that can help alleviate lower back pain and prevent it from recurring.
Note : All the images of these poses will be given to you at the end of this article.
Pelvic Tilt
The pelvic tilt exercise helps to strengthen the lower back and abdominal muscles, which can help alleviate pain and prevent future episodes of back pain.
Steps :
Lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles and flatten your lower back against the floor.
Hold for 5-10 seconds and release.
Repeat 10-15 times.
Knee-to-Chest Stretch
The knee-to-chest stretch helps to stretch and lengthen the lower back muscles, providing relief from pain and stiffness.
Steps :
Lie on your back with your knees bent and feet flat on the floor.
Bring one knee towards your chest, using your hands to pull it closer if necessary.
Hold for 15-30 seconds and release.
Repeat on the other leg.
Repeat 2-3 times on each leg.
Cat-Cow Stretch
The cat-cow stretch is a gentle yoga pose that helps to stretch and
mobilize the spine, providing relief from lower back pain.
Steps :
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, lifting your head and tailbone towards the ceiling.
Exhale and round your spine, tucking your chin towards your chest and bringing your tailbone towards your knees.
Repeat 10-15 times.
Bird Dog
The bird dog exercise helps to strengthen the muscles of the lower back and core, providing stability and support for the spine.
Steps :
Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
Tighten your abdominal muscles and lift your right arm and left leg, keeping them parallel to the floor.
Hold for 5-10 seconds and release.
Repeat on the other side.
Repeat 10-15 times on each side.
Wall Sits
Wall sits help to strengthen the muscles of the lower back, hips, and legs, providing support for the spine and reducing the risk of injury.
Steps :
Stand with your back against a wall and your feet shoulder-width apart.
Slide down the wall until your thighs are parallel to the floor.
Hold for 30-60 seconds and release.
Repeat 2-3 times.
Bridges
Bridges help to strengthen the muscles of the lower back, hips, and legs, providing stability and support for the spine.
How to do :
Lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles and lift your hips towards the ceiling.
Hold for 5-10 seconds and release.
Repeat 10-15 times.
Hamstring Stretches
Tight hamstrings can contribute to lower back pain by pulling on the muscles of the lower back.
Stretching the hamstrings can help to relieve pain and improve mobility.
Steps :
Lie on your back with your knees bent and feet flat on the floor.
Place a towel or strap around the ball of your foot.
Straighten your leg and gently pull on the towel or strap until you feel a stretch in your hamstring.
Hold for 15-30 seconds and release.
Repeat on the other leg.
Repeat 2-3 times on each leg.
Cobra
The cobra pose is a yoga pose that helps to stretch and strengthen the muscles of the lower back, providing relief from pain and stiffness.
How to do :
Lie on your stomach with your hands under your shoulders and your elbows close to your body.
Inhale and press your hands into the floor, lifting your head and chest off the ground.
Keep your elbows close to your body and your shoulders away from your ears.
Hold for 15-30 seconds and release.
Repeat 2-3 times.
Seated Spinal Twist
The seated spinal twist is a yoga pose that helps to stretch and mobilize the spine, providing relief from lower back pain.
Steps :
Sit on the floor with your legs straight in front of you.
Bend your right knee and place your right foot on the outside of your left thigh.
Place your left elbow on the outside of your right knee and twist your upper body to the right.
Please Note down :
It is important to remember that if you are experiencing severe or
chronic lower back pain,
it is important to consult with a healthcare professional before beginning any exercise program.
Additionally, if any of these exercises cause pain or discomfort,
stop immediately and consult with a healthcare professional.
It is always better to err on the side of caution when it comes to your health and well-being.
Quick tip :
One quick tip for lower back pain relief is to incorporate gentle stretching exercises into your daily routine,
focusing on the muscles of the lower back, hips, and legs.
Additionally, maintaining good posture and avoiding prolonged periods of sitting or standing can also
help to prevent and alleviate lower back pain.
Healthflies Says :
- If you are experiencing lower back pain,
- it is important to consult with a healthcare professional to determine the underlying cause and develop an appropriate treatment plan.
- In some cases, lower back pain may be a symptom of a more serious medical condition, such as,
- a herniated disc or spinal stenosis, and prompt medical attention is necessary to prevent further complications.
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FAQs About Exercises for lower back pain relief
What causes lower back pain?
Lower back pain can have a variety of causes, including muscle strain,
herniated discs, spinal stenosis, osteoarthritis, and other medical conditions.
How can I prevent lower back pain?
To prevent lower back pain, it’s important to maintain good posture,
avoid prolonged periods of sitting or standing, exercise regularly,
maintain a healthy weight, and use proper lifting techniques.
What are the best exercises for relieving lower back pain?
Exercises that can help relieve lower back pain include gentle stretches,
such as the cobra pose, seated spinal twist, and hamstring stretch,
as well as core-strengthening exercises like leg raises and bridges.
When should I see a healthcare professional for my lower back pain?
If your lower back pain is severe, lasts for more than a few days,
or is accompanied by other symptoms like fever or numbness,
it’s important to see a healthcare professional.
How long does it take to recover from lower back pain?
Recovery time for lower back pain can vary depending on the severity
and cause of the pain, but in most cases, it can be managed with proper care and attention over a period of weeks to months.
Can lower back pain be a sign of a more serious medical condition?
Lower back pain can sometimes be a sign of a more serious medical condition, such as a herniated disc or spinal stenosis,
so it’s important to consult with a healthcare professional to determine the underlying cause.
What are some lifestyle changes that can help alleviate lower back pain?
Lifestyle changes that can help alleviate lower back pain include maintaining a healthy diet,
quitting smoking, getting enough sleep, and incorporating regular
exercise and stretching into your daily routine.
Is surgery necessary for treating lower back pain?
In some cases, surgery may be necessary to treat lower back pain,
but it is typically only recommended after other treatments have failed
and the pain is severe or debilitating.
How can I maintain good posture to prevent lower back pain?
Maintaining good posture by sitting and standing up straight,
using ergonomic furniture and equipment, and
avoiding prolonged periods of sitting or standing can help prevent lower back pain.
Are there any medications or supplements that can help relieve lower back pain?
Over-the-counter pain relievers like acetaminophen or ibuprofen,
as well as topical creams and ointments, can help relieve lower back pain.
- In some cases, healthcare professionals may prescribe stronger pain medication or muscle relaxants.
- Additionally, certain supplements like omega-3 fatty acids and turmeric may also help alleviate lower back pain.
Disclaimer : Exercises for lower back pain relief
Please note that the information provided in this article is for educational and informational purposes only and should not be taken as medical advice.
⇒ It is important to consult with a healthcare professional before starting any new exercise routine,
especially if you have a history of lower back pain or any other medical conditions.
Exercises for lower back pain relief all poses / exercises Images
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