Ten best exercises for lower back pain
A simple 15-minute complex will ease your pain.
Why does the lower back hurt
Low back pain is a very common problem and the second most popular (after colds) reason to see a doctor.
The causes of pain can differ:
- Muscle injuries and spasms
- Damage to ligaments and tendons
- Degeneration of the intervertebral discs
- Nerve compression
- Even kidney stones or oncology
If the pain has not yet force you to see a doctor, it is likely not severe. It appears only occasionally, for example, after a long day at work in an uncomfortable position or the morning.
With such sensations, you can easily cope with the help of simple exercises.
What exercises for back pain to perform
Research shows that low back pain is often accompanied by weakness of the back extensors, the muscles that surround the spine and stabilize the core.
Exercise will help strengthen a weak back, abs, and glutes, while gentle stretching will act as an analgesic, relieve muscle stiffness, and increase the range of motion.
Tilt the pelvis while lying on your back
Lie on your back, preferably on a hard surface. You can place a pillow under your head to make it more comfortable. Bend your knees and place your feet on the floor.
Tilt your pelvis back so that there is no free space between your lower back and the mat and your buttocks are slightly raised from the floor. You can imagine that you are pulling the pubic bone towards the navel – this will help you to make the right move.
Lock this position, spend five seconds in it, and then relax, allowing the lower back to rise again from the floor in a natural deflection. Repeat the exercise 10 times.
Lie on your back, put your hands along the body, bend your knees and place your feet on the floor. Tear off the pelvis from the horizontal and lift it so that the body stretches from the shoulders to the knees in one line.
At the top, squeeze your buttocks with all your might, and then slowly lower yourself back to the floor and repeat the exercise. If you want to increase the load, linger at the top point for 2-5 seconds. Repeat the exercise 10 times.
Lie on the floor, bend your knees and press your feet into the mat. Perform a pelvic tilt, as in the first exercise – press your lower back to the floor, and tighten your abs.
Then, keeping your lower back tucked in, extend your arm above your head and lift your opposite leg. Lower and repeat on the other side. Do five times with each.
Pulling one knee to the chest
Lie on the floor, bend your knees and press your feet into the mat. Raise one leg and place your hands on the thigh below the knee. Gently pull your knee up to your chest as close as you can, but don’t overdo it: you shouldn’t experience pain or much discomfort, just a gentle stretch.
Hold the position for 30 seconds, then release your hip and repeat on the other leg. Perform three times on each side.
Pulling both knees to the chest
Grab your hands behind your knees and pull them closer to your chest, so your pelvis is off the floor. Press your hips to your stomach and hold in position for 30 seconds. Then return your feet to the floor, rest a bit, and repeat twice.
Kneeling back stretch
Get on all fours, place your knees under your hips, and palms under your shoulders. Then move your pelvis back and, sit on your heels, lower your head. Spend 30 seconds in this position. Feel the stretch in your back and shoulders.
Elbow Cobra Pose
Lie on your stomach, stretch your legs, put your forearms on the floor and lower your head with your forehead on the mat. Leaning on your hands, tear your chest off the mat and stretch your crown to the ceiling.
Do not lift your hips off the floor or your shoulders to your ears. Feel your stomach stretch. Hold this position for 30 seconds, lower your chest to the floor, rest a little and repeat two more times.
Twisting on the back
Lie on your back, put your hands on your chest, bend your knees and place your feet on the floor. Press your upper body into the floor and try not to lift your shoulder blades throughout the exercise. Twist your torso and place both knees on the floor to the right of your body. Then return them to the starting point and repeat the same on the other side.
Move smoothly; try to put your knees on the floor, but do not push hard. Perform five times on each side.
Bird – dog
Get on all fours with your knees under your hips and your palms under your shoulders. Tighten your abs to avoid arching your lower back. At the same time, lift your right leg and left arm off the floor and straighten them, so the limbs form one straight line with the body.
Ensure that the hips and shoulders do not warp and the lower back does not sag. Perform five times on each side (for a total of 10). If you want to increase the load, fix the position for 2-5 seconds.
Lifting arms and legs and lying on the stomach
Lie on the floor on your stomach, stretch your straight arms above your head, and straighten your legs. At the same time, lift the opposite arm and leg off the floor, lower it back and repeat on the other side. Do ten reps, rest a bit, and then two more sets.
How often do exercises for lower back pain
You can practice daily and even several times a day – the whole complex will take about 12-15 minutes, so you do not have to change your schedule much.
As for the time of day, you can do exercises both in the morning – as a small exercise, and in the evening to relieve muscle tension at the end of the day.
If there are conditions, try to do some of the movements in the breaks from work – this will help disperse the blood, stretch stiff muscles, and prevent pain.
What to do so that the pain in the lower back does not return
If you lead a sedentary lifestyle, are approaching middle age, and are overweight, a set of exercises will only alleviate the pain but will not protect against its occurrence.
To forget about problems with the lower back, you need to move regularly and in various ways. And this is not about strengthening and stretching the back but about classes in which you train all muscle groups.
Sign up for yoga or go to the gym: strength training and stability and balance exercises greatly relieve and prevent lower back pain.
Attend workouts regularly – two or three times a week, and over time you will forget what a sore lower back is.