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.
10 Exercises for Lower Back
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
- Cobra Pose
- Stretches
- Yoga
- Pilates
- Swimming
- Hamstrings
- Gentle Walking
- Kegels
- Strengthening Exercises
- Tai chi
Cobra Pose
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.
Yoga
Specific yoga poses can help target the lower back muscles and stretch them out.
- Improve your flexibility and range of motion, making it easier for you to perform other exercises and activities.
- Help strengthen your muscles, improve your posture, and alleviate back pain.
- Yoga can help calm your mind, reduce stress, and promote relaxation.
- Yoga can increase your cardiovascular endurance and improve your respiratory function.
Pilates
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.
- Pilates is a form of exercise that emphasizes controlled, precise movements and breathing to strengthen the body’s core muscles.
- Help improve your posture, flexibility, and balance. It can also help reduce back pain and improve your overall muscle strength.
- To get started with Pilates, you will need a mat and some comfortable clothing. You may also want to invest in a few props, such as a Pilates ball or resistance band, to help with your exercises.
There are many types of Pilates exercises, but most of them can be classified into one of four categories:
- Matwork exercises
- Reformer exercises
- Barre exercises
- Tower exercises
Swimming
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.
- Swimming is a great way to get your heart rate up and burn calories.
- It works all of your major muscle groups.
- It is a great way to get your heart rate up and burn calories.
Hamstrings
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.
- Hamstring stretches can improve your range of motion.
- Its flexibility can help to prevent injuries.
- Promote recovery from workouts.
- Improve your range of motion.
Gentle Walking
Walking is a great way to get some low-impact exercise while also stretching out the lower back muscles.
- Help improve your mobility and flexibility.
- Reduce pain and stiffness in your joints.
- Strengthen your muscles, bones, and joints.
- Improve your balance and coordination.
- increases blood flow.
- Boost your energy levels and mood.
Kegels
Kegels can help strengthen the pelvic floor muscles, which can provide support for the lower back.
- Kegel exercises for men can improve sexual health, in addition to urinary and fecal incontinence.
- They can also help to treat erectile dysfunction and prevent premature ejaculation.
- Kegels can also help to speed up postpartum healing, as well as improve sexual function.
- Can help to improve bladder control and reduce incontinence.
Kegels can be done anytime, anywhere, and no one will know you’re doing them!
Strengthening Exercises
Exercises like planks and bridges can help strengthen the muscles around the spine and provide support for the lower back.
- Help to improve muscle strength and can prevent injuries.
- Support the joints and can reduce the risk of developing osteoarthritis.
- Regular strength training can also help to reduce the pain and disability associated with arthritis.
Tai chi
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.
- Tai chi has been shown to be beneficial for those with chronic conditions such as arthritis, heart disease, cancer, and diabetes.
- Helps in improving balance and coordination.
- Aid in improving flexibility and range of motion.
Other exercises include:
- Piriformis Stretch
- Bird Dog
- Aerobic Exercise
Conclusion
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.