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Try These Exercises If You Have Lower Back Pain



Many individuals frequently have lower back pain. It frequently causes lower body pain, tingling, and/or numbness. Lower back discomfort can have many different causes, but the most frequent ones are muscle strain, bad posture, and ageing.


Back pain comes in two flavours: acute and chronic. Back pain that is acute lasts a few days or weeks. Chronic lower back pain is uncommon. Although less frequent and lasting more than 12 weeks, chronic back pain might have the same reasons as acute back pain.


You can take precautionary steps to stop episodes and avoid suffering in the future. The two best approaches to relieve lower back pain are stretching and targeted workouts for strengthening the back and abdomen. Strong glutes support the spine during walking, standing, and sitting, and strong abdominal and hip flexor muscles enhance posture. Your mobility will increase if your muscles are properly stretched.


Exercises to Help Lower Back Pain


The exercises listed below are designed to bolster your lower back-supporting muscles' strength and flexibility. It's possible for lower back discomfort to come on repeatedly or just once. By strengthening your stomach, hip, and back muscles, performing these back strengthening exercises everyday will reduce lower back discomfort and help you avoid further occurrences.

Knee to Chest Stretch

It's simple to warm up for your workout with this stretch.

Lie on your back with your knees bent and your feet flat on the ground in step one.

Step 2: Pull one knee into your chest with both hands.

Step 3: Contract your abs and lower your spine to the floor. Take a 5-second hold.

Step 4: Go back to the beginning position and perform Step 3 on the opposite side.

This stretch can be done two to three times both in the morning and at night.

Lower Back Rotational Stretch

Another quick stretch to get your muscles ready to move is this one.

Lie on your back with your knees bent and your feet flat on the ground in step one.

Step 2: Roll your bowed knees to one side while keeping your shoulders firmly on the floor. Hold for 5 to 10 seconds.

Step 3 is to go back to the beginning and repeat on the opposite side.

This can be done twice or three times each morning and evening.

Glute Bridges Exercise

Your glute and abdominal muscles will get stronger as a result of this exercise.

The first step is to lay on your back with your knees bent and your feet flat on the ground.

Step 2: Raise your hips upward while maintaining a comfortable posture with your shoulders and neck. Avoid arching your back excessively.

Step 3: After taking three full breaths, maintain the position for as long as you can. then make your way back to where you were.

Start by doing this five times, then gradually increase to 30.

Lower Back Flexibility Exercise

The lower back and abdominal muscles in your body can be strengthened with this low-intensity exercise.

Lie on your back with your knees bent and your feet flat on the ground in step one.

Step 2: Pull your stomach away from your waistline by contracting your abdominal muscles. Take a 5-second hold.

Step 3: Pull your belly button toward the floor while relaxing and flattening your back. After holding for 5 seconds, release.

Start by performing this stretch five times, then gradually increase it to thirty.

Cat and Cow Stretch

The lower back muscles will be strengthened and relieved by this stretch. You can loosen your muscles by performing this exercise both at night and in the morning.

Step 1: Get down on your hands and knees, shoulder and hip distance apart.

Step 2: Arc your back slowly and lift your belly toward the ceiling.

Step 3: Pull your shoulders back and look up toward the ceiling as you gradually allow your back and abdomen relax toward the floor.

Step 4: Repeat from the beginning position.

Three to five times through this exercise, twice daily.

Seated Lower Back Rotational Stretch

Be careful not to twist too much during this workout because doing so could harm your back.

Step 1 is to occupy a stool or chair without arms. Overlap your right and left legs.

Step 2: Twist and stretch to the side while bracing your left elbow against the outside of your right knee. Ten seconds of holding.

Step 3: Continue on the opposite side.

You can do this three to five times per side, twice daily.

Safety Considerations


Keep in mind that the purpose of these exercises is to reduce, not exacerbate, lower back discomfort. If you experience any sharp pains while performing them, stop immediately. Work your way up to the preceding exercises gradually if you do feel lower back pain while exercising. Lower back discomfort might become more severe if the stomach and back muscles are weak.
Aim to stay away from postures that twist or strain your back. Keep an eye on your posture, ease the strain on your back muscles, and lift with caution while maintaining your back straight. Maintaining a healthy weight and quitting smoking are two more preventative treatments for lower back pain in addition to exercise and muscle strengthening.

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