Isn’t it so annoying when your back suddenly starts to ache?
Don’t you wish you could get instant relief from that god awful pain! There are certain exercises for lower back pain that can make a lot of difference in your life.
Sometimes, your lower back hurts a lot more than you could imagine. Therefore, having knowledge of the right exercises to ease the pain is necessary.
You need to have an understanding about muscles and which muscle group connects to and support this area where we often exert too much stress.
Besides that, one also needs to understand the causes which are commonly seen in cases of tension in the lower back or soreness.
Abdominals and obliques are the core muscles that provide support to the weight of our upper body. Lower back pain is often seen as a result of weakening or injury to this area.
Hamstring injuries or tightening in the gluteals can also cause pain in the lower back muscles leading to a sore and tense feeling.
These 5 exercises for lower back pain which are low in intensity are beneficial for the following muscle groups:
- Thighs
- Glutes
- Obliques
- Abdominals
- Back Muscles
These exercises can be very useful in relieving yourself from lower back pain:
1. Deep Abdominal Strengthening:
First exercises for lower back pain goes like this: Place a small cushion on the ground and lie on your back with your head under the cushion. Bend your knees.
There should be hip distance between your feet. Relax your body with your chin tucked in a little. Take a deep breath and while your breath out, try to concentrate on drawing your belly button in towards the spine.
Try and hold it for 5 to 10 seconds. Relax your tummy muscles as you breathe out. Repeat 5 times.
2. Lower Tummy Strengthening:
While lying on your back, bend your knees and your feet should be flat on the floor. Breathe in and while you breathe out, bring in one of your knees towards your chest.
As you breathe in again, take the foot and return it back to the floor. Repeat it eight times with each leg.
3. Bridge:
One of the exercises for lower back pain called the Bridge has to be performed like this: Lie on your back with your feet apart from each other and bend your knees.
Breathe in and while breathing out, lift your hip off the floor so as to align your shoulders, hips and knees in a straight line.
Lower your hips as you breathe in, Repeat ten to twelve times.
4. Bird Dog:
Get on all four and make sure your shoulders are directly above your hands and hips directly above your knees. Keep your spine and head in line.
Breathe in and while breathing out extend out one arm and the opposite leg in line with your spine. Your spine must be in a neutral position all the time, hence never let your lower back sag.
Hold your arm and leg out for 5 to 10 seconds and as you breathe out, bring them back to the ground. Repeat this exercises for lower back pain it ten to twelve times changing sides.
5. Spine Stretch:
Place a cushion on the ground. Lie down with your head on the cushion. Make sure your knees are together and bent. Relax your upper body with your chin gently tucked in.
Breathe in and while breathing out, roll your knees to one side, followed by your pelvis while making sure both your shoulders stay on the floor. With alternating side, repeat eight times.
Except for reducing back pain, these exercises for lower back pain will also increase flexibility. Your range of motion will be increased and muscular endurance will improve.
So exercise regularly and keep your back free from pain and discomfort.
