Lower back pain is a common medical condition that affects millions of people worldwide. This pain can be caused by various factors such as improper posture, accidents, injuries, and more. It can make it challenging for individuals to carry out daily activities, affecting their quality of life. The good news is that there are exercises specifically designed to relieve lower back pain.
In this article, we will go into further detail about the five best exercises that help alleviate lower back pain, providing information on their benefits and how they should be implemented.
1. Pelvic Tilt
The pelvic tilt is an exercise that targets the muscles in your lower back and abdomen to help alleviate tension and prevent further injury. To perform the pelvic tilt, start by lying on your back with your feet flat on the ground, and your knees bent. Keep your arms at the side of your body.
Next, you should tighten your abdominal muscles and flatten your back against the ground. Hold this position for about five seconds and then release it. Repeat this exercise for about ten times. This exercise helps to strengthen the muscles in your lower back and core, making it a good exercise to add to your daily routine.
2. Cat-Cow Stretch
The cat-cow stretch is another popular exercise that can be performed to relieve lower back pain. This exercise helps to stretch and strengthen the muscles in your lower back and abdomen.
To perform the cat-cow stretch, start by getting on your hands and knees. Begin by arching your back like a cat, expelling all the air from your lungs. Then, slowly drop your belly towards the ground while inhaling. As you inhale, arch your back up and look towards the sky.
The movement between these two positions stretches the muscles in your lower back, relieving any tension or pain that you may be experiencing.
3. Child’s Pose
The child’s pose is a yoga pose that is known for its restorative and relaxing properties. This exercise helps to stretch out the lower back muscles, helping to alleviate any discomfort in the area.
To perform the child’s pose, kneel on the ground with your legs together and your toes pointing back. Sit back on your heels, stretch your arms out in front of you, and lower your head. For around 30 seconds, maintain this posture.
This exercise will provide relief to your tight muscles, making it a great addition to your stretching routine.
4. Cobra Pose
The cobra pose is another yoga pose that can be performed to alleviate lower back pain. This exercise stretches the muscles in your lower back and can relieve pain and tension.
To perform the cobra pose, lie face-down, placing your hands underneath your shoulders. Push your chest off the ground and arch your back gently. Keep your elbows close to your body throughout the stretch.
Hold this position for about 30 seconds and then release it. This movement stretches the muscles in your lower back and can help to relieve pain.
5. Bird Dog
The bird dog exercise is an excellent way to strengthen the muscles in your lower back. You should be on your hands and knees for this workout. Begin by lifting your right arm and left leg simultaneously, keeping them level with your hips. Hold this position for about five seconds and then release it. Work your left arm and right leg in the same manner.
The bird dog exercise helps to strengthen the muscles in your lower back and core, reducing your risk of injury in the future.
Lower back pain can be debilitating, but with the right exercises, you can relieve pain and strengthen your muscles to prevent further injury. The pelvic tilt, cat-cow stretch, child’s pose, cobra pose, and bird dog exercise are some of the best exercises for lower back pain relief. You can add these exercises into your daily routine, and with time, you will experience a pain-free and healthy back. It is important to consult your doctor or a licensed physical therapist before beginning any new exercise program, particularly if you have a pre-existing medical condition or injury.