Lower back pain is very common in people of all ages. This blog article will present you with some of the best home exercises for lower back pain relief, as well as tips on how to relieve your pain and prevent it from happening again in the future.
The Cause of Back Pain
There are many possible causes of back pain, but most often it is caused by a problem with the muscles, bones, or nerves in the back. In some cases, back pain can be caused by a problem with the internal organs, such as the kidneys.
There are many different muscles in the back, and they can all become tight or strained. This can happen from overuse, poor posture, or injury. When the muscles in the back become tight or strained, it can lead to pain in the lower back.
The bones in the back can also cause pain if they are not properly aligned. This is often due to arthritis or other degenerative conditions. If the bones in the back are not aligned correctly, it can put pressure on the nerves and cause pain.
The nerves in the back can also be compressed, which can lead to pain. This can happen from an injury, herniated disc, or other conditions that compress the nerves.
Why Not to Do Stiff and Sore Back Exercises
If you’re dealing with lower back pain, you might be tempted to try some back exercises to help relieve your discomfort. However, there are certain types of exercises that can actually make your back pain worse.
Stiff and sore back exercises can aggravate your condition by putting additional strain on your already-injured back. Instead of trying to do these exercises, focus on activities that will help stretch and strengthen your back muscles without causing additional pain.
How to Get Started With Your Own Program
If you’re interested in starting a program to help relieve your lower back pain, there are a few things you should keep in mind. First, it’s important to find exercises that are specifically designed for lower back pain relief. Second, be sure to start slowly and gradually increase the intensity of your workouts as you become more comfortable with the exercises. And finally, be consistent with your program and stick with it for at least several weeks to see the full benefits.
There are many different exercises that can provide lower back pain relief, but some of the most effective include:
-Pelvic tilts: These help to strengthen the muscles in your lower back and can be done by lying on your back with your knees bent and feet flat on the ground. Slowly tilt your pelvis upwards, hold for a few seconds, and then return to the starting position.
-Crunches: While traditional crunches work the muscles in your abdomen, modified crunches (done with knees bent and feet flat on the ground) can also target the muscles in your lower back.
-Back extensions: These are great for lengthening and stretching the muscles in your back. To do them, lie face down on a cushioned surface with your hands under your chin. Raise your upper body and neck off the floor, hold for a few seconds, and then return to the starting position.
-Deadlifts: These are great for strengthening the muscles in your lower back as well as your entire body. To do them, stand with feet slightly wider than shoulder length apart, bend forward at the hips, and extend your arms towards the floor so that they’re perpendicular to it. Bend at your knees until you can grasp something lightweight (a dumbbell or small barbell) with both hands on the floor.
-Static stretches: Stretching while you’re sitting down is also beneficial because it allows you to really loosen up and relax. Try holding each stretch for 30 seconds . If you want to get even more flexible, try these yoga poses.
The Best Lower Back Exercises at Home
If you’re looking for lower back exercises to do at home, then you’ve come to the right place. In this blog post, we’ll share with you some of the best exercises that you can do to relieve lower back pain.
Before we get into the exercises, it’s important to note that you should always consult with your doctor or physical therapist before starting any new exercise routine. This is especially true if you have any existing medical conditions or if you’re pregnant.
With that said, let’s get into the exercises.
- Knee-to-Chest Stretch: This stretch is great for relieving tension in the lower back. To do it, lie on your back on a flat surface with both knees bent. Slowly bring one knee up to your chest and hold it there for 15-30 seconds. Repeat with the other leg.
- Pelvic Tilt: This exercise helps to strengthen the muscles in the lower back and abdomen. To do it, lie on your back on a flat surface with both knees bent and feet flat on the ground. Slowly tilt your pelvis up so that your lower back flattens against the ground. Hold this position for 5-10 seconds and then slowly return to the starting position. Repeat this exercise 10 times, twice a day.
- Leg Lifts: This exercise strengthens the muscles of the lower back and helps to improve spinal flexibility. To do it, lie on your back on a flat surface with both knees bent and feet flat on the ground and arms at your sides. Slowly raise one leg up towards the ceiling as high as you can go without straining yourself. Hold for 5-10 seconds, then slowly lower back down to the floor. Repeat this exercise 10 times for each leg, twice a day.
- Seated Back Extensions: This strengthens not only your lower back but also your abdominal muscles which are also extremely important in relieving lower back pain. To do it, sit on the floor with your legs extended in front of you and your arms behind you, hands under the back of the head. Slowly raise your upper body up as far as you can go without straining yourself. Hold for 5-10 seconds, then slowly lower back down to the floor. Repeat this exercise 10 times for each side, twice a day.
- Spinal Twist: This exercise strengthens the muscles of the lower back and improves spinal flexibility. To do it, lie on your back on a flat surface with one knee bent so that both knees touch each other and the other foot flat on the ground in front of you. Then just slowly lift and turn your upper body towards your one straight leg while keeping both shoulders in contact with the floor. Repeat the exercise on the other side.
- Wall Push-up: This is an exercise to strengthen your shoulders and upper arms. It’s pretty simple, just stand facing a wall with your hands placed flat against it at the level of your chest. Then slowly bend your elbows backwards until they touch the wall behind you, then push yourself back up again in a smooth motion without bending your elbows any more than necessary. Repeat this exercise 10 times for each side twice a day.
- Shoulder Press: This exercise works well for training shoulder muscles, as well as strengthening the muscles of the arms and upper body overall. To do it, sit on a bench with your feet flat on the floor and put both hands in front of your chest. Then simply push the bar upwards, lifting it off its supports until you are standing upright. Keep your back straight and stand up as you raise the bar. It may be necessary to adjust the height of the seat in order to do this exercise properly. Repeat this exercise 10 times at least once a day. There are many other exercises that can help reduce stress on the neck and shoulders, such as stretching, yoga, muscle training and more complex exercises such as Zumba or CrossFit.
Stretches You Should Avoid
If you’re looking for lower back pain relief, there are some stretches you should avoid. Here’s a look at some of the most common culprits.
- The Camel Pose
This yoga pose may look harmless, but it can actually aggravate lower back pain. The camel pose puts unnecessary pressure on the spine and discs, which can lead to pain and injury.
- The Forward Fold
The forward fold is another pose that can be problematic for those with lower back pain. This stretch puts pressure on the lower back and can cause strain or even injury.
- The Sit-Up
Sit-ups are often touted as a great way to strengthen the core, but they can actually aggravate lower back pain. When done incorrectly, sit-ups can put strain on the spine and discs, which can lead to pain.
- The Leg Lift
Lifting your legs up when you’re lying down may seem like a good way to stretch your hamstrings, but it can also cause lower back pain. This stretch puts pressure on the lower back and can lead to strain or injury.