Exercises for Lower Back Pain
Lower back pain is an ailment that affects many people throughout the world. There are many different exercises that can help with lower back pain! They range depending on body type, age, and gender. Here is a list of some general exercises that can help with your back pain:
Bridge is a great exercise for mobilizing your lower back.
How to do it: Lie on your back, bend your knees, and with feet on the ground hips width apart. As you inhale raise your hips towards the ceiling keeping your shoulders and hips in line. As you exhale bring the hips to the ground. It is good to do this exercise eight to twelve times.
The pelvic tilt is a another good exercise for mobilizing your lower back.
How to do it: Lie on your back with an option of placing a small cushion under your head. Bend your knees placing your feet on the ground about hip distance apart. Keep your chin and upper body relaxed. You want to tighten your stomach muscles and flattening your lower back to the ground. With an exhale tilt your pelvis towards your heels until you feel a slight arch in your back. Continue to follow this motion with your inhale and exhale eight to twelve times.
It is common with lower back pain to have very tight hamstring. Therefore it is important to always stretch your hamstrings when you are dealing with lower back pain. There are many different hamstring stretch options, I will describe one option for you below.
How to do it: Lie on your back. Lift your legs up into the air. Often this stretch is helpful with a towel. Wrap the towel around your foot holding the ends of them which hand.
In order to aid in the healing of lower back pain it is important to take care of your spine as well. Here is one option for stretching your spine :
How to do it: Lie on your back. Bend your knees and bring your feet to the ground about hip width apart. On an exhale lower your knees to the right. Lay here for as long as you are comfortable. On and inhale bring your knees back to center and then exhale your knees to the left. Repeat as many times as you like.
Sometimes lower back pain can be stemming from a weak back. It is important to also strengthen your lower back.
How to do it: Lie on your stomach. Place your arms in front of you. On an inhale raise your arms and legs activating your back muscles. On an exhale lower back down to the ground. Repeat the exercise eight to twelve times.
Knee to Chest Stretch
This will help create flexibility for your back.
How to do it: Lay on your back. Bend your knees and place feet on the ground. Inhale your left knee to your chest, pulling it with your arms. Exhale your foot back down. Repeating the exercise on your left side. It is best to go through this exercise eight to twelve times on both sides.
Leg Kick Backs
This help with lower back strengthening.
How to do it: Kneel on all fours with your knees under your hips and your hands under your shoulders. Make sure to keep your back straight. Inhale your left leg and right arm into the air. On an exhale bring your leg and arm back to neutral. Repeat on the other side. Continue with this exercise on both legs eight to twelve times.
This exercise will help strengthen your stomach and back muscles.
How to do it: Lie on your stomach propped up your forearms. On and inhale lift your legs and hips into the air tensing your ab and back muscles. Hold for thirty to sixty seconds. Repeat if your body feels up to it.
Increase back mobility.
How to do it: Sit on the ground or in a chair. Place your heels firmly on the ground. Inhale to the right, twisting at the hips, making sure to sit up straight. On an exhale come back to center and then inhale to the other side. Go ahead and repeat this movement with your breathe a few times.
Sometimes lower back pain can be relieve just by sitting straight. This will also help increase your lower back strength.
How to do it: If you are having a hard time sitting up straight without support, use a wall or straight chair and support. Hold in this position as long as you can.
As you practice these exercises it is important to remember to be realistic and patient. The more you practice the easier these exercises will be. It is ideal to practice these exercises once a day.