Exercises for Lower Back Pain Relief: Say Goodbye to Your Aching Back

The pain in lower back is a common condition affecting millions of people worldwide. Various factors, such as poor posture, weak muscles, and spinal injuries can cause it.

The real kicker is that there are a variety of exercises that can lessen lower back discomfort and increase mobility. We’ll talk about some of the top exercises for reducing pain in the lower back in this blog post.

Reasons for Lower Back Ache

Lower backache is a common condition caused by various factors, such as muscle or ligament strain, herniated or bulging discs, arthritis, spinal stenosis, sciatica, poor posture, and obesity. Identifying the underlying cause of pain in the lower back is important for effective treatment and management.

Suppose you experience persistent or severe back pain. In that case, it’s recommended to consult with any healthcare professional to determine the best course of action. There are certain meds that your healthcare provider can prescribe you for instant relief, such as Mortin. So, is Motrin an anti-inflammatory? Yes, it is, and it can significantly ease your pain too.

Best Exercises to Relieve Back Ache

Here are some effective exercises that can significantly lower the back pain.

● Cat Cow Stretch

The cat cow stretching is a simple exercise that helps improve the spinal mobility and relieves tension in the lower back. To perform this exercise:

Starting on your knees with both hands, placing your knees precisely beneath the hips & your wrists directly beneath your shoulders.
In addition to bringing your belly button closer to your spine, bend your back upward.
Hold for a few while before lowering your tummy to the floor and rising your head and tailbone to the ceiling to assume cow posture.
Repeat cat cow stretching position 10 – 15 times.

● Pelvic Tilt

The exercise of tilting pelvic is a great way to stretch and strengthen the lower back muscles. Knees bowed and feet flat on the ground, lay on your back. Hold it for some seconds before releasing the position by contracting your muscles in abdomin and pressing your lower back against the floor. Do it 15 to 20 times total.

● Child’s Pose

The child’s yoga style is a relaxing pose used to stretch the hip and lower back muscles. Begin on your hands and knees, then slowly return your hips to your heels while reaching your arms forward. Place your forehead on the floor and try to breathe in deeply for 30 seconds to 1 minute.

● Cobra Stretch

The cobra stretch’s a gentle backbend that helps relieve lower back tension and strengthen the muscles of the spine.

Lie on your stomach, hands under your shoulders, elbows close to your sides.
Lift your chest and head off the ground by pressing your hands into the floor and keeping your elbows close to your sides.
Maintain it for a couple of seconds before returning to your starting position. Repeat 10-15 more times.

● Glute Bridging

The glute bridging is an excellent exercise to strengthen the hips and lower back.

To perform it, simply lay backwards with your knees slightly bent, and your feet should be flat on the floor.
Toughen your gluteus maximus and elevate your hips from the floor while keeping your shoulders and feet firmly planted.
Return to the original position after a few seconds. Repeat 10-15 more times.

● Knee-to-Chest Stretch

The knee-to-chest stretching position is a simple exercise that helps stretch the lower back and hips muscles.

Lay down on your back knees slightly bent, and feet flat on the floor.
Bring one knee to your chest, holding your hands at the back side of your thigh.
Hold for some seconds before releasing and repeating with the other leg.
Repeat 10 – 15 times on each side.

● Bird Dog

The bird dog exercise is an excellent method to enhance lumbar controllability and strengthen the muscles in your lower back and hips.

Start by going on your hands in a knealing position, placing your wrists under the shoulders & keep your knees directly underneath your hips.
Extend one arm and straighten the opposite leg, keeping the hips and shoulders at a level.
Hold for some seconds before lowering and repeating on the opposite side.
Repeat on each side 10 – 15 times.

● Wall Angels

Wall angels are a great exercise for improving posture and relieving tension in the upper back and shoulders, which can contribute to pain in lower back.

Standing with your back to a wall, feet hip-width apart and a few inches away from the wall.
Lift your arms to the height of your shoulders. shoulders, elbows bent and hands facing forward.
Slide your arms up the wall slowly, keeping your elbows and hands in contact with it.
Hold it for some time before lowering your arms.
Repeat 10 to 15 times more.

The Way to Prevent Back Pain

Introducing these workouts into one‟s daily life can aid in the relief of lower back’s pain and the improvement of mobility. However, before beginning any new exercise regimen. But, if you have a history of back pain or other physical ailments, consult your physician or physical therapist.

In addition to exercise, other healthy habits such as maintaining good posture, staying hydrated, and getting enough sleep can help prevent and manage lower back’s pain. However, if you cannot control your pain, you can also take some anti-inflammatory medicine from your doctor.

Final Words

Don’t let the pain in lower back hold you back from living your best life. Try these exercises and prioritize healthy habits for a pain-free back and improved quality of life.