Lots of people have lower back pain. Back pain happens because of sitting too much, not standing straight, or having core muscles. Fortunately, several exercises can help alleviate lower back pain and improve overall spinal health.
In this article, I will talk about 8 best exercises for lower back pain. They work on different parts of your muscles and build your back strength, flexibility, and stability.
8 Best Exercises for Lower Back Pain
Pelvic Tilts
Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor, tilting your pelvis upward. Hold for 10 seconds and then release. Repeat.
This exercise helps activate and strengthen the abdominal muscles, stabilizing the lower back.
Child Pose
A child pose is a yoga position that helps stretch and strengthen the muscles along the lower back.
Start on your hands and knees, then sit back on your heels while extending your arms forward on the floor. Allow your forehead to rest on the ground. Breathe deeply and hold the pose for 30 seconds to a minute.
This stretch relieves stress and promotes ease in the lower back area.
Bridge Pose
Bridge pose is an excellent exercise for strengthening the muscles of the lower back, buttocks, and thighs.
- Lie on your back with your knees bent and feet flat on the floor.
- Press through your feet and lift your hips toward the sky.
- Hold for a few seconds, then lower your hips back down.
- Repeat this movement for several reps, focusing on engaging the glutes and core muscles.
Knee-to-Chest Twist
Start by lying on your back with your knee bent and feet flat on the floor and your hand resting on your side. Next, gently bring both of your knees towards your chest using your hands to help. Hold this position for about 10 seconds, Repeat.
This pose lengthens and stretches lower back muscles.
Bird-Dog Exercise
The bird-dog exercise is a balance and stability exercise that engages the muscles of the lower back and core.
Begin on your hands and knees in a tabletop position. Extend your right arm forward and your left leg back, keeping them parallel to the ground. Hold for a few seconds, then switch sides.
This exercise for lower back pain helps improve spinal stability and coordination while reducing lowering back pain.
Cat-Cow Stretch
Begin on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your tailbone and head (cow pose), and then exhale as you round your spine, bringing your chin to your chest (cat pose). Repeat this movement for several repetitions. Repeat
Supine Twist
Supine twist help improve spinal mobility, release tension in the back and hips, and promote relaxation.
Lie on your back with your knee bent and feet flat on the floor. Keep your shoulder flat on the floor and now keep your knees on the right side of your body. Wait for 5 seconds and then come back to the starting position. Then, switch the side to the left side of your body and again pause for 5 seconds. Repeat this for 4 sets.
Partial Crunches
Partial crunches are an effective way to target the muscles of the lower abdomen and strengthen the core.
- Lie on your back with your knees bent and feet flat on the floor.
- Cross your arms over your chest or place your hands behind your head.
- Engage your core and lift your shoulders off the ground, exhaling as you crunch.
- Lower back down and repeat for several reps.
- Avoid using your neck or pulling on your head.
Conclusion
Doing these eight best exercises for lower back pain improves flexibility, and enhances the strength of the muscles that support your spine. Remember to perform these exercises with proper form.
With dedication and consistency, these exercises can contribute to a healthier, pain-free lower back and an overall improved quality of life.
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