Lower back pains are a common struggle for most adults these days. Hours spent hunched over your desk or your smartphone has wreaked havoc on your lower back. So do yourself (and your back) a favor and try these exercises for lower back pain relief that you can do before heading to the office (or during your lunch break). Many of these exercises focus on strengthening your lower back and abdominal muscles (Hello six-pack!) Consult your doctor or chiropractor before getting started and always follow the advice of your physician before engaging in physical activity if you have an injury.
11 Exercises For Lower Back Pain Relief You Can Try At Home
1. Knee to Chest
This stretch helps lengthen back muscles that have contracted. To begin, lie on your back. Place your feet flat on the floor. Grab the space under your knees and pull them up to your chest. Do this slowly and gently. Hold your knees in place for about 30 seconds, then slowly lower your legs back to the ground.
2. Leg Lifts
These leg lifts are good for the abdominal muscles and are also easy on the back. You can do these leg lifts often to soothe lower back pain. Lie down on your back. Lie with one leg straight out in front of you and one leg bent. Slowly, lift the leg that’s straight in front of you until the foot is about six inches off the ground. Hold the leg in the air for a few seconds. Repeat this about 10 times and then switch legs.
3. Cow Pose
Cow pose is a yoga pose that helps to lengthen the muscles in the back. To begin, get down on your hands and knees so that your hands are under your shoulders. Look down at the ground and hold your back in a straight position.
Next, stretch your back so that it is rounded and peaked in the middle. Hold that position for a little while, then let your body relax. Repeat this several times.
4. Low Back Twist
The low back twist opens up the chest and helps flex the muscles in the back. To start, lie on your back. Spread out your arms so they form a 90-degree angle with your body. Bend your knees and place your feet flat on the ground.
Twist your body as you lower your knees to one side. Hold this pose for 10 to 20 seconds, then lift up your knees so they’re back in a 90-degree angle over your body. Next, repeat the process by lowering your knees to the other side of your body. Hold them down for about 20 seconds, then lift them back up again.
5. Child’s Pose
This position is a yoga pose that stretches the muscles in the back, which can help ease your pain. To begin, start by sitting on your knees. Next, reach forward and extend your arms. Place your palms on the floor and put your head down. Your forehead should be touching the floor or should come down far enough so that it is close to the floor.
This stretch can be a bit intense. If you feel like your back needs a little bit more support, place a cushion in your lap to prevent you from bending down too far.
6. Bird Dog
The bird dog is an excellent exercise that stabilizes the muscles in the back. It also takes excellent coordination and a good amount of strength, so it’s a good exercise to engage in when you’re trying to build up your abdominal muscles. Start by kneeling on both knees, then put your hands on the ground. Lift and extend your left leg so it is positioned straight behind you. Extend the arm opposite that leg and hold it out in front of you. Hold the position for five seconds, then switch legs and arms. Keep your lower back straight. Do this about 12 times.
7. Wall Sit Exercises
Wall sits are an excellent exercise to try when you’re watching television or listening to the radio. To start, stand with your back to the wall, then lean back until your back and the wall touch. Slide down and bend your knees as if you were sitting in a chair, with your back flat against the wall. Hold this pose for 10 seconds, then push yourself back up the wall. Repeat this process about 10 times.
Bridges are an excellent activity for someone who regularly experiences back pain because bridges can work many muscles that support the lower back. To start a bridge, lie down on your back and bend your knees. Allow your heels to touch the floor, then lift up your hips until your knees form a 90-degree angle. Your legs and body should form a straight line.
Hold this position for a few seconds, then slowly return to your first position. Rest for a little while, then repeat this process. Do this about 10 times.
9. Partial Crunches
Partial crunches are easy on the back and help stretch the lower back muscles. To do a partial crunch, lie on your back with your feet flat on the floor. Cross your arms over your chest, then pull up your shoulders and neck off of the floor. Raise up your shoulders just a little, then hold your position for a second and then slowly lower yourself back down. Do not raise more than your shoulders or your neck. Repeat this process several times.
10. Hamstring Stretches
Lie on your back with your leg stretched out straight. Take a towel and loop the towel around the bottom of your foot. Hold the ends of the towel in each hand. Raise your leg up so the knee is not bent in any way. Hold, feel the stretch through the bottom of your leg and in your back. Hold that position for a little while, then slowly lower your foot. Repeat with the other leg. Do this exercise in both legs several times.
11. Back Extensions
Lie on your stomach. Bend your arms and put your hands on the floor, palms down, so that the hands are positioned under the shoulders. Slowly lift your head and look up, bending backward. Only raise up as high as you can go and then stop. Hold this pose for a few seconds and then lower back down.
Yoga has some great exercises for lower back pain relief. If you have issues with your back, try to follow along with this video from PsycheTruth:
Exercises for lower back pain relief will transform your agony into a healthy daily routine that frees you from the grips of this common problem. If you experience this type of muscle pain and would like to find other ways to keep your body healthy, check out Puriya products. Our creams can help soothe the muscles and reduce inflammation, which can promote pain relief in the back and other parts of the body. To find out more, or to order our products, contact us today.
What exercises for lower back pain relief helped you the most? Let us know in the comments section below.