There can be several reasons for lower back pain including obesity, depression, aging, and bad posture. It’s one of the worst kind of pains that can be seriously unbearable. Also, it can limit your physical activities to the extent that you get disabled for the time being. Hence, when you get lower back pain, you generally tend to just sit back and relax. But that’s certainly not the best solution.
5 Best Exercises For Lower Back Pain Relief
So how do you fight the intolerable pain in your lower back? Probably the best thing you can do is to exercise well. There are some incredible activities that can be highly effective in getting rid of this severe pain. So in case, you’re looking for a solution to this issue, here are the 5 best exercises for lower back pain relief.
Wall sits can help you develop isometric strength. Also, it helps you enhance the endurance of your glutes, hamstrings, calves, quadriceps, and adductor muscles. And of course, it will help you relieve your back pains.
How to do it: For a wall sit, stand about a foot away from a wall with your back against the wall. Make sure your legs are at shoulder’s distance, and your feet are out. Now, slide down the wall slowly and steadily to reach the squat position. Hold the position for about 20 seconds and come back up.
Partial crunches can be highly beneficial in toning up and easing off the lower back pain. Full crunches can be risky for the issue. It often worsens the situation by stressing your back even more. Partial crunches can provide proper workout without that risk. And, it takes care of the pain as well.
How to do it: You can do partial crunches wherever you want. Start by lying flat on the ground with bent knees. Keep your arms crossed over your chest or behind your neck. Now lift yourself off the floor without using your hands. Perform 8 to 10 sets with proper rests.
Lying Pelvic Tilt
Lying pelvic tilts target your abs and lower back muscles. Hence it helps you strengthen your core and stomach. And, it’s a great exercise to get rid of lower back pain.
How to do it: Lie down on your back with your legs at shoulder’s distance. Keep your hands at the sides, knees flexed, and feet flat on the ground. Use your core muscle strength to pull your belly towards your spine. Hold the position for about 3 to 5 seconds and then lie relaxed. Perform 3 sets of 5 reps.
Hamstring stretches are amazing for your thigh strength. It might surprise you but a nice hamstring stretch can help your back pain as well. In fact, it’s been long used as a popular solution to lower back pains. Also, it’s a simple-to-do exercise that you can perform in the comfort of your home.
How to do it: Hamstring stretches are simple. Lie on the back with one of your knees bent. Also, keep a looped towel under the other foot. Now, straighten your bent knee slowly and place it on the towel. Hold the position for about half a minute and repeat it for both legs about 2 to 4 times. Be careful that you don’t overstretch.
Bird Dog Pose
The bird dog pose is highly effective for back pain relief. It strengthens your core and spines especially the lumbar region. This is what controls your whole body. Hence it can help you maintain a proper body posture. Also, the bird dog pose gives you stronger shoulders.
How to do it: Get on your all fours. Now stretch one of your legs out with pointed toes. At the same time, raise and extend the opposite hand in the front. Hold your position for about 5 seconds and relax. Repeat with the other hand-leg pair.
Lower back pain is highly undesirable and has a highly adverse effect on your daily life. It’s difficult even to move an inch with such intense pain. However, with the above exercises, you’re quite sorted. These exercises strengthen your core, spines, and lower back. Hence, you not only relieve your back pain but also improve body functioning. So include these exercises in your routine and say goodbye to the back pain. Got a query? Shoot at us.