Say Goodbye to Lower Back Pain: The Ultimate Guide to the Best Exercises for a Pain-Free Back!
If you’ve ever experienced lower back pain, you know just how debilitating it can be. Simple tasks like picking something up off the floor or sitting at a desk for extended periods of time can become excruciating.
The good news is that there are exercises you can do to help relieve lower back pain and prevent future episodes.
In this article, we’ll discuss the best exercises for lower back pain and how to perform them correctly.
What is the Best Exercise to Relieve Lower Back Pain?
The best exercise for relieving lower back pain is one that targets the muscles of the lower back and the core. When these muscles are strong and flexible, they can support the spine and reduce the risk of injury. Here are three simple exercises that can help relieve lower back pain.
3 Simple Exercises for Back Pain
1. Pelvic Tilt
The pelvic tilt is an easy exercise that can be done lying on your back. Begin by bending your knees and placing your feet flat on the ground.
Take a deep breath in, and as you exhale, gently tilt your pelvis towards your belly button. Hold for a few seconds and release. Repeat 10 times.
2. Cat-Cow Stretch
The cat-cow stretch is a yoga pose that can help relieve tension in the lower back. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (cow pose). Exhale and round your spine, tucking your chin to your chest and drawing your tailbone towards your knees (cat pose). Repeat 10 times.
3. Knee-to-Chest Stretch
The knee-to-chest stretch is a gentle stretch that can help loosen up tight muscles in the lower back. Begin by lying on your back with your knees bent and your feet flat on the ground. Take a deep breath in, and as you exhale, bring one knee towards your chest, clasping your hands behind your thigh. Hold for a few seconds and release. Repeat with the other leg.
What is the Fastest Way to Cure Lower Back Pain?
While there is no one-size-fits-all answer to this question, incorporating exercise into your routine is one of the fastest ways to relieve lower back pain. In addition to the exercises mentioned above, there are several other exercises you can do to help alleviate pain.
Can Lower Back Pain be Fixed with Exercise?
While exercise can help alleviate lower back pain, it’s important to keep in mind that everyone’s body is different. What works for one person may not work for another. It’s also important to consult with a doctor or physical therapist before beginning any exercise program.
Single Best Exercise for Lower Back Pain
There is no single best exercise for lower back pain, as it depends on the cause of the pain. However, exercises that target the core and the muscles of the lower back can be helpful in relieving pain and preventing future episodes.
Physiotherapy Exercises for Lower Back Pain
Physiotherapy exercises for lower back pain can vary depending on the cause of the pain. However, exercises that focus on strengthening the core and the muscles of the lower back are often prescribed by physical therapists. These exercises may include planks, bird dogs, and bridges.
Core Strengthening Exercises for Lower Back Pain
Strengthening the core can help alleviate lower back pain by providing support to the spine. Exercises that target the core include planks, side planks, and sit-ups.
Lower Back Pain Exercises at Home
If you’re experiencing lower back pain and can’t make it to a gym or physical therapy session, there are several exercises you can do at home. These include the exercises.
Some of the best exercises for lower back pain
| Exercise | Description |
|---|---|
| Pelvic Tilt | Lie on your back with knees bent, feet flat on floor. Tighten abs and flatten lower back against the floor. Hold for 5 seconds, then release. Repeat 10 times. |
| Cat-Cow Stretch | Begin on your hands and knees. Inhale and arch your back, lifting your head and tailbone towards the ceiling (cow pose). Exhale and round your spine, tucking your chin to your chest and drawing your tailbone towards your knees (cat pose). Repeat 10 times. |
| Knee-to-Chest Stretch | Lie on your back with knees bent and feet flat on the floor. Bring one knee towards your chest, clasping your hands behind your thigh. Hold for a few seconds and release. Repeat with other leg. |
| Bird Dog | Begin on your hands and knees. Extend one arm and the opposite leg out straight. Hold for a few seconds, then return to starting position. Repeat with other arm and leg. |
| Cobra Stretch | Lie on your stomach with hands under shoulders. Push up with your hands, keeping your hips and pelvis on the floor. Hold for a few seconds, then release. Repeat 10 times. |
| Bridge | Lie on your back with knees bent, feet flat on the floor. Raise hips off the floor, keeping shoulders and feet on the floor. Hold for a few seconds, then release. Repeat 10 times. |
| Wall Sit | Stand with your back against a wall and feet shoulder-width apart. Slide down until your knees are bent at a 90-degree angle. Hold for a few seconds, then return to standing position. Repeat 10 times. |
| Plank | Begin in a push-up position, but with your forearms on the ground. Hold your body in a straight line from head to feet, engaging your core muscles. Hold for as long as you can, working up to 1 minute or more. |
| Swimming | Lie on your stomach with arms and legs extended. Alternating arms and legs, lift them off the ground while keeping your core engaged. |
| Seated Forward Bend | Sit on the floor with legs extended in front of you. Reach forward towards your toes, keeping your back straight. Hold for a few seconds, then release. Repeat 10 times. |
Remember to consult a doctor or physical therapist before beginning any exercise program, especially if you have a history of lower back pain or injury.