Exercises for Lower Back Pain
Lower back pain can be bothersome and can make your life super difficult. If you don’t treat this issue in time, it can aggravate as well. However, if you don’t want to take medicines or go to the hospital, you can opt for a healthier lifestyle that includes exercises for lower back pain.
6 Exercises for Lower Back Pain
Below, you can find six exercises for lower back pain that have proven to be extremely beneficial. These exercises can not only help you get rid of lower back pain, but they also strengthen your body and make you fit and healthy. So, scroll down to say goodbye to that lower back pain:
Belly flops are one of the most effective exercises for lower back pain. For this exercise, you need to begin with lying down on your front so that you feel your hip bones pushing into the floor. You can turn your head on any side that feels comfortable. After that, you need to relax completely. You have to stay in this position for about one to two minutes. You should repeat this motion one to three times while taking intervals of about thirty to sixty seconds between every set. This might seem too simple to be true or even effective, but it works wonders.
For a supported bridge, you can use a foam roller. A foam roller can be effective in decompressing your lower back by aided elevation. You have to start this exercise by lying on our back. Your knees should be bent, and your feet should be flat on the ground. Move your hips up and place the foam roller under them. You can do it without a foam roller, as well. Now, you need to relax your body and stay in this position for about a minute. You need to repeat this motion for about three to five minutes and take intervals in-between of about thirty to sixty seconds.
For flexion rotation, you need to be lying on your right side with your legs fully extended. Next, you need to bend your left leg while pushing your left foot into the back of your right knee. Hold your left knee with the help of your right arm and hold your nape with the help of your left hand. Move your upper body backward and try to touch the blade of your left shoulder to the ground. During this part, you should feel a stretch in your lower back. Repeat this movement about ten times while you keep the stretch for about two to three seconds before you go back to relaxing your body. Now, alternate the movements on your left side.
Seat Forward Bend
To do seat forward bend exercise, you need to be sitting on the ground with your legs extended in front of you. Take a piece of cloth and hook it around the bottom of your feet. Slowly bend forward while helping yourself move your belly to your thighs by grabbing at the piece of cloth. Keep your back straight and stretch to the point where you start to feel stretch in the hamstrings and lower back. You need to hold this position for almost thirty seconds while resting for thirty seconds after each stretch and then, repeating the same movement for three times. You can increase or decrease the time you hold the stretch as you get comfortable or uncomfortable.
To start with pelvic tilt, you need to lie on your back while your feet are flat on the ground, knees bent, and arms lying by your sides. Stabilize your core by lightly moving your back upwards and pushing your stomach outwards. Remain in this position for about five to ten seconds and then, relax your body completely. Move your pelvis slightly up without it leaving the ground and squeeze your abdominal muscles and glutes. Stay in this position for about ten seconds and then, relax into the ground. In the beginning, you can do about ten to fifteen reps of this exercise every day and then, you can take it to twenty-five to thirty reps daily.
Cat-Cow stretch is also included in the top exercises for lower back pain. For this exercise, you need to start with a tabletop position with your hands and knees on the floor. Arch your belly so that your back turns into an arch too while moving upwards. Drop your head downwards to form cat-stretch. Remain in this position for about ten seconds. You should feel stretch in your lower back. Now, return to the starting position and move your head up towards the ceiling while pushing your belly into the floor to form cow-stretch. Remain in this position for about ten seconds and then, go back to the starting position. Repeat these movements for at least fifteen times.
Thank you for reading our blog about exercises for lower back pain. If you’re interested in trying in-home personal training or virtual personal training reach out to us at www.onthegofitnesspro.com.