Best lower back exercises and stretches for pain relief

Best lower back exercises and stretches for pain relief

When your back hurts, the last thing you think about is exercise; however, the right exercise program can relieve your back pain. In fact, gentle strengthening and stretching for the lower back works as a treatment and as a preventative.

If you have a history of back pain, you should consult a doctor before starting any new exercise program. Although the exercises listed here are considered appropriate for people with low back pain, there is always a chance of causing a flare-up when you start something new.

What are the best exercises for lower back pain?

Becoming aware of the core muscles is an integral part of managing back pain. The muscles that are in the front, back, and sides of the spine and pelvis are all essential muscles. Another important and important group of muscles is your glutes or buttocks.

When these muscles are strong, they provide a corset effect on your spine, keeping your spine in a neutral position. Being aware of the position of your spine during any activity, including sleep, is essential to prevent tension or injury and manage pain.

When the core muscles are weak, your lower back is vulnerable and may be injured. Stretching and regular exercise increases blood flow, improves flexibility, decreases muscle tension and improves postural stability.

Here is a list of exercises that can reduce back pain and some exercises to avoid. If you feel increased pain during the recommended exercises, stop and make sure to tighten your stomach and gluteal muscles before trying again. If the pain persists after you make changes, stop exercising completely.

9 best lower back exercises to relieve back pain

The piriformis is an important muscle to stretch because it plays a role in sciatica pain. The sciatic nerve crosses the piriformis muscle and if it tightens, it can irritate the nerve, which can cause pain in the back, buttocks and legs.

How: Lay flat on the floor with your knees bent.

Cross your left ankle over your right leg in position four. Join your hands around your left leg and gently pull your left knee toward your right shoulder. Hold for 10 seconds.

Alternating doing 2 sets of 5 repetitions, 1 minute rest between the two

Lower back rotation stretches

Rotational stretching is one of the most effective lumbar stretches, and it also serves as a good spinal stabilization exercise.

How: Lie on your back, bend both knees and keep your feet flat.

Keep your knees together, rotate your legs to one side, keeping your shoulders flat on the floor. Hold for 5-10 seconds, then turn your legs to the opposite side. Hold for 5-10 seconds to return to the starting position.

Do 2 sets of 10 reps, 1 minute rest in between

From knee to chest

One of the best stretches for lower back pain is stretching from the knee to the chest. One of the culprits for low back pain is tight back muscles. Stretching increases blood flow to the area and promotes healing.

How: Lay flat on the floor with both knees bent, feet flat.

Bring your left knee to your chest and squeeze your hands behind your thigh or around your shin. Gently pull your knee toward your head. Hold for 10 seconds, then repeat on the right leg.

Alternately, do 2 sets of 5 repetitions, 1 minute rest between the two

Cat stretching

The cat stretch is a wonderful stretch for your entire back. It is an effective stretch for the lower back as well as the upper back and neck.

How: The starting position is on the hands and knees, the head aligned with the tail bone. Breathe deeply and, when you exhale, pull the muscles of your stomach towards your spine while bending your back towards the ceiling. Hold the position for 10 seconds and then return to the starting position.

Alternately, do 2 sets of 5 repetitions, 1 minute rest between the two.

File extensions

This exercise is not for everyone; it stretches the muscles of the lower back without contracting them. If this exercise worsens your low back pain, stop it.

How: Lie on your stomach with your legs stretched out.

Push on your elbows and lift your chest and upper abdomen off the ground. Try to relax your abdominal muscles and your lower back to allow your back to bend without muscle contraction. Hold 3-5 seconds.

Do 2 sets of 10 reps, 1 minute rest in between

Pulling operations

In their book, Therapeutic Exercise: Foundations and Techniques, physiotherapists Carolyn Kinser and Lynn Allen Colby report that the pulling maneuver is perhaps the best exercise to bring the abdominal and multifidus muscles together to contract. Because the transverse and the multifidus are the main contributors to your vertebral stability, this "co-contraction", as it is commonly called, is essential for your back.

These deep abdominal muscles reside very close to your spine, allowing them to provide effective stabilization. However, because they are so deep, it is difficult to feel the muscle contraction when tightened, so it may take a little practice to master this. I assure you that the benefits are worth it.

How: Lie on your back, knees bent and feet flat.

Breathe deeply and, when exhaling slowly, pull your navel towards your spine (the floor). Let the lower stomach "sink" or sink.

You should be able to breathe normally and maintain this position. Hold for 5 seconds, then relax.

Do 2 sets of 10 reps, 1 minute rest in between

Bridges

When done properly, a bridge will give you a lot for your money. The basic bridge isolates your gluteal muscles (buttocks) and your hamstrings (back of the thighs). A bridge also engages the stomach, lower back and hip muscles. It's all your heart!

How: Lie on your back, arms on sides, knees bent shoulder-width apart, feet flat on the floor.

Tighten your stomach muscles by gently pulling your belly button toward your spine. Lift your hips off the mat, try to form a diagonal line from your hips to your shoulders. Make sure your back is straight and does not arch. Hold the position for 5 seconds.

Do 2 sets of 10 reps, 1 minute rest in between

* Note: If you are experiencing pain, try lifting your hips a few inches off the ground and gradually progress as your strength improves.

Partial loops

Partial loops strengthen your rectus abdominis; it's the muscle that gives you six-pack abs. It is similar to a sit-up, except that you keep your lower back on the floor, lifting only your shoulders and upper back.

How: Lay your face on the floor with your knees bent, feet flat and hip width apart. You can put your hands behind your head or on your stomach (just make sure you don't pull on your head to lift your shoulders).

Using your abdominal muscles, bend your upper back halfway between the floor and your knees, take a break and then unwind gently.

Do 2 sets of 10 reps, 1 minute rest in between

Pelvic tilt

How: Lay flat on the floor with both knees bent.

Notice how there is a natural curve in your lower back that keeps it off the ground. Tighten the muscles of your stomach by gently rolling your pelvis and flatten the curve behind your back so that it touches the ground.

Hold the position for 5 seconds. Don't hold your breath. Do 2 sets of 10 reps, 1 minute rest in between

Dog bird

The bird dog exercise engages the spine erector, which is the long muscle that runs along your spine along your back. This is another pivotal muscle to be strengthened for increased stabilization of the spine and to reduce back pain.

How: Start in a quadruped position (on your hands and knees) with your hands shoulder width apart and your knees hip width apart.

Tighten your stomach muscles, then try to lift your right arm and left leg off the ground about an inch at the start. Try to balance your opposite hand and knee. Try not to let your pelvis sag on one side. Hold the position for 5 seconds.

Once you start to feel stable in this position, try lifting your opposite arm and leg higher so that your arm, leg and body create a straight line.

3 exercises not to do to avoid back pain:

Although exercise is good, not all exercises are suitable for people with low back pain. The exercises below are not recommended due to the repetitive pressure they exert on the spine and intervertebral discs.

Any exercise or activity that continually causes or increases back pain should be stopped immediately.

Touches of the toes

Contact with the toes when standing can stretch the ligaments and put pressure on the intervertebral discs. Touching the toes also has the potential to increase sciatica pain and stretch the hamstrings and lower back muscles.

Sit-Ups

The sit-ups pull on the hip flexors, which attach directly to the lumbar spine. In the event of over-tightening or overwork, the hip flexors create increased traction on the lumbar spine, which can increase back pain.

Crunches

Abdominal crunches are not recommended because repetitive movements cause increased pressure in the discs between your vertebrae. This repeated increase in pressure can make the discs more susceptible to injury.