Lower back pain is one of the most common complaints that people have. It can be caused by a variety of things, such as poor posture, incorrect lifting technique, or even stress. The abdominal muscles play an important function in spine stability.
Fortunately, there are many exercises that you can do to help relieve the pain and improve your overall health. In this blog post, we will discuss 10 of the best exercises for lower back pain. We will also provide instructions on how to perform each exercise safely and effectively.
If you’re like most people, you spend the majority of your day sitting down. This can be a real problem for your lower back.
Exercises for Low Back Pain Relief
Lie on your stomach with your feet hip-width apart and place your palms flat on the ground next to your chest. Slowly lift your head, chest, and shoulders off the ground.
Leg lifts from the side while lying down, The hip abductor muscles assist in raising your leg away from your body to the side.
Hold for 30 seconds and then release back down to the starting position.
Specific yoga poses can help target the lower back muscles and stretch them out.
Pilates can help strengthen the core muscles that support the lower back.
There are many Pilates exercises that can help strengthen the core muscles that support the lower back.
There are many types of Pilates exercises, but most of them can be classified into one of four categories:
Swimming is a great low-impact exercise that can help relieve pain and improve range of motion.
Stand with your feet hip-width apart and place your hands on a wall or chair for support.
Keep your left leg straight, bend your right knee, and bring your heel towards your buttock. You should feel a stretch in the back of your lower leg. Hold for 30 seconds and then repeat on the other side.
Start by stretching your hamstrings. Lie on your back with both legs extended straight. Place a towel or strap around the middle of your right foot and hold it while you extend your leg up towards the ceiling. You should feel a stretch in the back of your thigh. Hold for 30 seconds and then repeat on the other side.
Walking is a great way to get some low-impact exercise while also stretching out the lower back muscles.
Kegels can help strengthen the pelvic floor muscles, which can provide support for the lower back.
Kegels can be done anytime, anywhere, and no one will know you’re doing them!
Exercises like planks and bridges can help strengthen the muscles around the spine and provide support for the lower back.
Tai chi is a gentle form of exercise that can help improve balance and flexibility, neurological disorders, both of which are important for supporting the lower back.
Other exercises include:
Before starting any new exercise routine or Physical Therapy to ease the lumbar spine and upper body, it is always important to consult with your doctor or healthcare provider to make sure it is safe for you. Once you have the green light from your doctor, you can start incorporating Pilates into your weekly routine. Start slowly with just a few exercises, and gradually add more as you become more comfortable.