No matter you are bending, sitting, standing or just lying, lower back pain is a killer and it keeps hurting you every moment you try to do something. The constant pain and pressure may make you feel like taking rest, however resting for a longer period of time can actually worsen the pain. The World Spine Day 2017 Insights Report says that, in the age group of 16 to 34, about 20% of people are suffering from back and neck pain.
Did you know that moving is actually and always good for your back? The road to recovery for the back pain is the right set of exercises, although, it shall exclusively depend on the cause and intensity of an individual, respectively. So, let’s see what are the top 5 exercises for lower back pain:
1. Partial Crunches
Lie down on a yoga mat. Bend your knees and let your feet be flat on the floor. Cross your arms over the chest and put your hands behind the neck. Tuck your tummy inside to tighten the stomach muscles. Next, raise your shoulders off the floor and exhale at the same time. Hold for 4-5 seconds and relax down on the starting position. Repeat this exercise 10-12 times and get relief from lower back pain.
Lie down on a yoga mat. Bend your knees and let your feet be flat on the floor. Cross your arms over the chest and put your hands behind the neck. Tuck your tummy inside to tighten the stomach muscles. Next, raise your shoulders off the floor and exhale at the same time. Hold for 4-5 seconds and relax down on the starting position. Repeat this exercise 10-12 times and get relief from lower back pain.
2. Hamstring Stretch
It is one of the best stretches for lower back pain. The best time to do this stretch is at the end of your workout when the muscles are warm. Lie down on your back and bend one knee. Now, straighten your knee and the leg while keeping another leg down on the floor. You will feel a gentle stretch. Hold there for about 20 seconds and slowly put your leg down. Repeat this stretch 4-5 times for each leg.
It is one of the best stretches for lower back pain. The best time to do this stretch is at the end of your workout when the muscles are warm. Lie down on your back and bend one knee. Now, straighten your knee and the leg while keeping another leg down on the floor. You will feel a gentle stretch. Hold there for about 20 seconds and slowly put your leg down. Repeat this stretch 4-5 times for each leg.
3. Pelvic Tilts
Pelvic tilts help you with the low back pain as well as strengthen your abdominal muscles. Lie down on your back with knees bent and your feet flat on the floor. Contract and tuck your tummy in. Raise your pelvis slightly and hold there for up to 10 seconds. Keep your breathing normal when doing this exercise. Repeat it for 8-12 times.
Pelvic tilts help you with the low back pain as well as strengthen your abdominal muscles. Lie down on your back with knees bent and your feet flat on the floor. Contract and tuck your tummy in. Raise your pelvis slightly and hold there for up to 10 seconds. Keep your breathing normal when doing this exercise. Repeat it for 8-12 times.
4. Bridging
Doing this exercise correctly shall help you with lower back pain relief but remember, balancing your body is very crucial in it. Lie down on your back with knees bent and heels touched on the floor. Keep your hands straight on your sides, squeeze in the buttocks, push heels into the floor, lift up the hips until shoulders, make sure your hips and knees are in straight line in an inclined position. Hold for 5 seconds and rest for 10 seconds. Do this for 10-12 times.
Doing this exercise correctly shall help you with lower back pain relief but remember, balancing your body is very crucial in it. Lie down on your back with knees bent and heels touched on the floor. Keep your hands straight on your sides, squeeze in the buttocks, push heels into the floor, lift up the hips until shoulders, make sure your hips and knees are in straight line in an inclined position. Hold for 5 seconds and rest for 10 seconds. Do this for 10-12 times.
5. Aerobic exercise
Aerobic exercise like walking, biking, and swimming will not only strengthen the vital organs but also help reduce the back pain. Initially, start with short sessions and later you may try to build up over time. Swimming is best as the water supports body without hurting your back.
Aerobic exercise like walking, biking, and swimming will not only strengthen the vital organs but also help reduce the back pain. Initially, start with short sessions and later you may try to build up over time. Swimming is best as the water supports body without hurting your back.
Consistency is the key. All these exercises for severe lower back pain will benefit only if you practice them regularly. Also, practice some precautionary measures like checking your postures, avoiding heavyweights, too much bending, constant sitting etc. to save yourself from developing not only severe lower back pain but also sciatica, a condition where irritation of sciatic nerve radiates and alleviates the pain further in the lower back, hips, and legs.
The above-mentioned exercises for pain relief are perfect whether you have lower right back pain or lower left back pain. And if not, natural healing with electrotherapy devices is the best and the safest method for curing any kind of pain.
Stay active, stay pain-free!
Stay active, stay pain-free!
