You might have or might be experiencing lower back pain and feeling so annoyed and frustrated. It is a common problem however, you cannot get used to it. If you will look at history mostly bad rest was prescribed when someone experienced lower back pain.
But now doctors and physicians recommend exercising. Nevertheless, exercise for lower back pain should be accurate and specific and not overwhelming.
Today, at Canwinn Foundation, we are going to share 5 best simple and easy exercises for lower back pain that will surely get you some relief. Therefore, now you don’t have to neglect or tolerate back pain.
Given below exercises are very gentle but you should never deny what your body is saying. Considering that, if you are experiencing any pain then you should immediately stop doing this exercise.
Best Simple & Easy Exercises for Lower Back Pain
Always remember:
Before starting any exercise you should always stretch out muscles. It is because when you have lower back pain your muscles stay typically tight so to strengthen muscles you should do stretching. Also, perform a warm-up before stretching.
Above all, if you are experiencing abnormally high pain, you should always consult your physical therapist.
1. Lower Tummy Muscles
Lower tummy muscles are associated with lower back and they both work in a partnership. Thus, you should consider strengthening your lower tummy muscles as well. It is possible that if the lower Tummy muscles are weak then they can lead to lower back pain.
- A good exercise to solve this issue is performed by lying on you back with knees bent and feet flat.
- Along with this posture on the floor, take your breathes deeply.
- And when breathing out bring one knee towards your chest.
- Furthermore, by breathing in return the foot to the floor.
- With each leg, repeat this exercise 7-8 times.
2. Relax Your Entire Body with Supported Bridge
Supported bridge exercise can be performed with the help of a firm cushion. The aim behind this exercise is to decompress your lower back pain with the supported elevation.
So, start this exercise by lying on your back. Make your knees bent and feet flat.
- Slightly set a firm cushion underneath your hips.
- Make your entire body relaxed with the floor’s and cushion’s support.
- Halt for 1 min, and if you cannot, do it for 30 secs.
- Repeat 5 times with a few seconds of rest between each set.
- If you want to increase the stretch in your lower back, extend your legs from their bent position.
3. Bird Dog
For the quick recovery, Mobilizing your lower back is vital. For this, perform bird dog exercise. This single best exercise for lower back pain is good enough.
- To start this exercise, make sure your hands are directly under your shoulders
- Bent knees directly under your hips
- Now, you see the neutral position of your spine. Keep your head parallel with the spine.
- While taking a breath in and out, extend one leg and the opposite arm parallel with your spine.
- Remember to keep your spine in the same position that is in a neutral position all the time.
- Keep this movement for at least 10 seconds and while breathing out, lower both your leg and arm to the again to the floor.
- With both sides, repeat bird dog for 5 times.
4. Pelvic Tilts
Another wonderful exercise Pelvic Tilts is beneficial for mobilizing lower back muscles.
To perform this exercise at home:
- Start with lying on your back by placing a small cushion underneath your head.
- Second, bend your knees and keep your feet hip-width apart.
- Make your upper body feel relaxed
- Now, slightly flatten your lower back and contract your stomach muscles.
- Start tilting your pelvis towards your heels until unless you feel a gentle arch
- When you feel your back muscles contracting, return to the starting position
- Now, put your hand on the stomach and another hand underneath the lower back
- Feel, if the correct muscles working
- By tilting your pelvis gradually back and forth, repeat this exercise for 10 to 12 times
5. Leg stretching
Commonly known for hamstring muscles, leg stretch gives you some relief in your lower back pain.
Because hamstring muscles are located on the back of your legs, they become very tight when your experience lower back pain.
- To perform the leg stretching:
- Lie on the floor and keep your feet on the floor and knees raised up.
- Below the ball of one foot, loop a towel
- Now, start straightening your knee and Slowly and gently, pull back on the towel.
- Feel a soft stretch on the backside of your legs. Avoid exercising.
- Do this exercise two times a day for 30 seconds only
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