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5 Effective Exercises to Do at Home to Alleviate Lower Back Pain

When you have lower back pain, it can become an all-consuming experience that has you feeling like you’re at the limits of your endurance.

It is easy to become reliant on chemical-based medicines for lower back pain in this situation, but the pain medication does not work to heal the cause of your lower back pain. Instead, it just masks the pain and allows you to continue with your daily tasks, but you may still be more susceptible to back injuries down the road.

The best thing you can do for yourself is to find natural solutions for your lower back pain that work on the root cause of the pain and help with recovery. For example, exercise and nature-based pain relievers are lifestyle remedies for long-term relief from chronic pain.

There is a myth that resting is better than exercise for lower back pain. However, this is not true. As per research by PMC labs, exercising increases blood flow to the lower back area, reducing stiffness and speeding up the healing process.

Lumber exercises help strengthen the muscles that support the spine, such as the back, stomach, and leg muscles, crucial for back pain relief. Fortunately, there are quite a few simple yet effective exercises that you can do at home to alleviate lower back pain.

Let’s get right into it.

1. Bridges

This routine works on your gluteus maximus (largest muscles of the buttocks), which moves the hips and bends into squats. This is one of the most important muscles in the human body, and keeping it strong can help support the lower back.

Follow these steps to perform a bridge routine –

  • Lie on the ground, bend your knees, and place your feet flat on the floor, keeping them hip-width apart.
  • Keeping your arms by the side, press your feet into the ground.
  • Raise your lower back and hips off the ground, forming a straight line from your shoulders to the knees.
  • Let your shoulders remain on the floor and squeeze the buttocks.
  • Lower the buttocks to the ground, then rest for a few seconds.
  • Repeat 15 times and then rest for 1 minute.
  • Do three sets of 15 repetitions.

2. Knee-to-chest stretches

This routine helps elongate the lower back, which helps with back pain relief.

Follow these steps for practicing this stretching routine –

  • Lie on the back on the floor.
  • Bend the knees, keeping both feet flat on the floor.
  • Use both hands to pull one knee toward the chest.
  • Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.
  • Return to the starting position.
  • Repeat with the opposite leg.
  • Repeat with each leg 2–3 times twice a day.

3. Lower back rotational stretches

This is a very effective exercise for back pain relief. It relieves tension in the lower back and trunk and gently works on the core muscles to improve stability.

To perform the lower back rotational stretch:

  • Lie back on the floor with bent knees and feet flat on the ground.
  • Keeping the shoulders firmly on the floor, gently roll both bent knees over one side.
  • Hold the position for 5–10 seconds.
  • Return to the starting position.
  • Gently roll the bent knees over to the opposite side, hold, and return to the starting position.
  • Repeat 2–3 times on each side twice a day.

4. Draw-in manoeuvres

Draw-in manoeuvres work on the transversus abdominis, the front and side muscles of the abdomen. These muscles are responsible for stabilizing the spine and lower back region.

Follow the given directions carefully for performing draw-in manoeuvres –

  • Lie back on the floor with knees bent and feet flat, keeping the arms by the sides.
  • Breathe in deeply.
  • While breathing out, pull the belly button toward the spine, tightening the abdominal muscles and keeping the hips still.
  • Hold the position for 5 seconds.
  • Repeat five times.

5. Cat stretches

Cat stretches help lengthen the back and make it stronger. It also eases tension in the lumbar muscles.

To perform the cat stretch:

  • Get onto the hands and knees with the knees hip-width apart.
  • Arch the back, pulling the belly button up toward the spine.
  • Slowly relax the muscles and allow the abdomen to sag toward the floor.
  • Return to the starting position.
  • Repeat 3–5 times twice a day.

Key Takeaway

Exercising the lumbar muscles can prevent injury, increase stability and improve flexibility. This ultimately helps heal the lower back region for instant pain relief. However, people with lower back pain should be mindful of their general posture and avoid lifting heavy objects frequently. Trying other natural treatments and herbal pain relievers with no side effects is another option for lower back pain.

Remember, though, if you are experiencing chronic pain, first you should seek the help of a professional and the above-mentioned tips can be a good follow-up after it.

We hope you found this article to be helpful and can work your way towards feeling better! If you have any further questions or concerns, please contact us anytime. We love to hear from our readers and appreciate your feedback!

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