It aches when you bend down. It hurts when you pick up weights. Every move that you try to make, it makes you groan with pain. One of the most widespread chronic aches among adults is lumbago or lower back pain. You might be thinking that some rest would heal the problem, but it only aggravates if left alone. Currently, even doctors recommend active movement for lower back pain relief (1). You do need exercise, but only the right kind. Activity in any unnatural way might amplify the pain and make it worse. Before we look at what are the exercises for lower back pain, let us look into a few of its causes.
So, lets fist see what you will come across in the article.
- Lower Back Pain: Its Causes and Signs
- 11 Exercises to Address Lower Back Pain
- Wall Sit-ups
- Towel Hamstring Stretch
- Knee to Chest Pulls
- The Cat-Cow Stretch
- Forearm Planks
- Glute Bridges
- Rotational Side Planks
- Lying Lateral Leg Lifts
- Partial Curls or Crunches
- Lower Back Rotational Stretches
- Piriformis Stretches
Lower Back Pain: Its Causes and Signs
The answer to what causes lower back pain lies behind your movements, postures, and job roles. Regular heavy weight lifting might result in muscle strains. These strains in your more inferior back ligaments may result in excessive pain. Thorough training or weird movements can cause your spinal disks to get ruptures or inflammations. These bulges in the disk cause persistent backaches. Apart from these, another cause of your back pain could be your medical conditions like arthritis and osteoporosis (2).
Symptoms of lower backaches range from dull pain and slight inflammations to exorbitant shooting sensations. Other than these, if you have signs like insensitivity in the groin area, leg weakness, and fever, along with chronic lower back pain (3). You should immediately consult your doctor. Physicians recommend a range of exercise routines apart from back pain medicine. Let us look into a few significant ones.
11 Exercises to Address Lower Back Pain
- Stand a few inches apart from a wall, then drift back until your back touches the wall flatly.
- Slowly keep sliding down, till your knees are somewhat bent with your lower back pressed against the wall.
- Count to 10 and slowly go back to your original posture. Repeat this for a set of 10.
This exercise provides endurance to your lower back (4). It also strengthens the muscles enclosing it like the glutes, hamstrings, and abdomen. This workout also helps in burning many calories.
Towel Hamstring Stretch
- Lay down straight on your back and bend one knee.
- Grasp the other foot with a towel, and slowly pull it up to 90 degrees. You will feel a strain or pull on your hamstring muscles.
- Stay in the stance for at least 30 seconds, and repeat it five times for each leg alternatively.
This exercise will increase your flexibility and improve hip movements. Easing your hamstrings will help you do your activities comfortably and not pressurize your pelvis much (5).
Knee to Chest Pulls
- Lay flat on your back.
- Keeping your other leg fixed on the floor, bend your other leg and pull the knee towards your chest.
- Hold on to your knee for 30 seconds, and repeat it five times per leg.
This stretch relieves your lower back muscles. It is also helpful in rejuvenating nerve endings in the region.
The Cat-Cow Stretch
- Take a four-legged posture.
- Inhale while lifting your tailbone out for cow pose. Exhale and bend your tailbone in for the cat pose.
- Do these in successive intervals.
This simple stretch helps improve blood circulation through the spine. It also helps maintain postures and balance (6).
- Start with lying on the floor with your forearms flat and your elbows directly under your shoulders.
- Use your inner body strength to raise your body off the floor, keeping your posture straight.
- Hold the pose and count to 30.
This stance strengthens your muscles around the spine (7). It also instills body stability by keeping your lower back strong.
- Lie down flat with your knees bent.
- Touch your ankle with your hands, and push your pelvis out to form a slanting bridge.
- Keep this position for about 10-20 seconds, and repeat for 15 times.
This stretch is an excellent activity for people unable to squat with similar benefits (8).
Rotational Side Planks
- Lay down on either of your sides.
- Keep the elbow of one hand directly below the shoulder of the other hand, and force your body up using your core and hip strength.
- Hold this posture for at least 30 seconds.
This pose helps strengthen your oblique muscles.
Lying Lateral Leg Lifts
- Lie down on one side with both your legs together.
- Use your core to raise the leg laterally straight upwards.
- Hold the pose and count to 5. Repeat for ten times each side.
This activity is best for people who sit for hours. It helps in better body stabilization and hip flexibility (9).
Partial Curls or Crunches
- Lie down flat on the ground bending your knees.
- Lock your hands behind your head. Now, use your core force to raise your head while exhaling gently.
- Hold each crunch 5 seconds and repeat ten times in two sets.
This exercise helps strengthen back and core muscles (10).
Lower Back Rotational Stretches
- Sit straight on a seat.
- Put your hands behind your head and turn your body in a direction keeping your legs in the same place.
- Hold each twist for 10 seconds. Repeat 3-6 times several times throughout the day.
These stretches relieve lower back pressure and improve stability.
- Lie down flat with your knees bent.
- Take one leg and lock the foot to the other knee. Now, seek the other leg towards your chest.
- Hold the posture for 10 seconds, repeat five times for each leg.
This stretch helps strengthen the piriformis muscle, which holds the lower back (11).
This extensive list of what are the exercises for lower back pain will help you lead a healthy lifestyle and abstain from back pain medicine. Apart from forming a comprehensive workout routine with these exercises, staying hydrated and monitoring your posture will help you a lot in easing lower back pain.
Nitu loves diving into the topics of health and wholeness. His interest and passion of learning as much as he can about health and understanding the various emotional and socio-economic factors that affect health is inspirational. Along with being a health enthusiast, Nitumoni is also an excellent writer in the field of health and wellness.