Lower back pain has become a common problem in today’s society. It can be caused by a variety of factors, like the sheer amount of time spent sitting, which can contribute to muscle tension, spinal misalignment, and joint problems. This article provides six top exercises that help relieve lower back pain and keep it at bay.
What are the causes of lower back pain?
The causes of lower back pain vary. It can be caused by weak muscles, poor posture, and arthritis. It can also be caused by poor movement patterns, like sitting in a cramped position and slouching.
How to choose the right exercises
The first step to preventing lower back pain is to know what exercises are best for you. This can be a difficult process because each person’s needs vary. Some people need more core strengthening, and others need more stretching. It’s important to know what the underlying cause of your pain is so you can find the right exercise solution. If you are in chronic pain, it might be a good idea to consult with a doctor before performing these exercises.
1- Plank
This exercise strengthens your core muscles and helps relieve lower back pain. Start by finding an area where you can comfortably hold your body in a straight line like on the ground or against a wall. Now place your elbows on the ground or head against the wall while bending the knees up until they are directly over heels and toes. Keep one foot in front of the other and do not let your hips sag towards the floor as this will increase pressure on your back vertebrae instead of relieving it. Your entire body should form a straight line from head to toe, and make sure that there is no part of your body touching or pushing into anything else on either side of you (other than another person if you’re doing this with someone). Hold this position for 10 seconds then release and slowly return to start without letting go of any muscles you used during that period.
The 6 best lower back pain-eliminating exercises
1. Tummy Rises
With hands for support, raise your head and upper body off of the ground as you lift your pelvis off of the ground to form a straight line from head to heels. Try to keep your back in a neutral position, so that it doesn't bend or arch upwards too much while doing this exercise. Hold this position for 10 seconds and then lower yourself back down to the ground. Repeat this 15 times.
2. Cat-Cow
Lie on your stomach with arms outstretched on either side of you, palms facing up.
Why these six exercises?
The exercises below are selected because they all rely on stretching, strengthening, and balancing the muscles of the low back. They are also easy to do with little or no equipment and will provide some relief for your lower back pain.
Another reason why these six lower back pain-eliminating exercises were chosen is that they are a good option to try if you have experienced any recent lower back pain. If you have not experienced recent lower back pain but have been feeling discomfort in your lower back, these six exercises can still benefit you. At least one of these exercises will help stretch out your muscles, which can relieve a lot of discomfort for many people.
Exercise #1: Tabletop Bridge
The tabletop bridge starts by lying on the stomach with knees bent at a 90-degree angle and feet flat on the floor. Next, bring one arm across the chest and bend into it until you feel a gentle stretch in that side of your low back. Hold this position for 30 seconds before switching sides and repeating at least three times. The tabletop bridge is an excellent way to stretch out tight muscles in your low back without putting too much pressure on them.
Side plank with a knee on the ground
This exercise is a good way to stretch the muscles in your back and side. Begin by laying on your left side with your legs outstretched, so that they are parallel to each other. Next, place your right hand on the ground on the outside of your left foot and allow yourself to rest on your right elbow and right knee. Keep your hips level as you maintain a straight line from head to toe.
Single leg row
The single-leg row is a helpful exercise for those who have lower back pain. This exercise helps to build the strength and stability of the lower back.
Seated abduction and rotation
This exercise is a good way to open up the hips, especially if your lower back pain is caused by muscle tension. To do this exercise, sit on the floor with your legs extended in front of you. Cross one leg over the other and place your hands on the shin of the leg that’s crossed over. Bend that leg out to the side and keep it straight as you sit up to rotate it inward toward your body. As you move your leg inward, pull in both arms and focus on opening up from the hips.
Cat/cow pose
The cat/cow pose is a simple exercise that helps stretch and release the lower back. This exercise works best for individuals with low back pain. To do this exercise, start by lying down on your back with your knees bent, feet flat on the ground. Keeping your spine straight, extend one arm overhead while placing the other hand under your chin or in front of your chest. Once you are in position, inhale and arch your back up as high as possible without arching your hips to the right or left (feel free to use a block if needed). Exhale and sink low towards the ground. Repeat five times on each side.
Hip hinging
There are a few ways to do hip hinging-- but the most common is to stand with your feet hip-width apart, then bend at the waist as if you were going to sit down. Bend from your hips, not from your waist; this will keep you from rolling your spine over and putting pressure on your lower back. Once in this position, raise one leg straight out behind you and then bring it up towards the ceiling as if you were trying to touch it. Hold for a second, then switch directions and raise the other leg straight out in front of you.
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