It is a given fact that most of us face lower back pains at some point in our life. While it is better to see a physician for any kind of back pain there are indeed a few exercises that might help relieve the pain. These exercises not only strengthen your back but also enhance range of movement and improve your quality of life.
1. Pelvic Tilt
Pelvic tilts comprise of simple spinal movements that strengthen the lower back muscles. These are a good preliminary exercise for lower back pain relief. Lie flat on your back. Place a flat cushion under your head, gently tuck in your chin. Now with your feet straight and hip width apart, bend your knees. Keep your back flat on the floor and pull your stomach muscles inside. Now tilt your pelvis inwards towards your heel. You must feel your muscles contracting. Return back to your starting position. Repeat this 10 times. Make sure you don’t put extra pressure on your neck or feet.
2. Cat And Camel
The Cat & Camel exercise is again a gentle spine movement. This exercise stretches the connective tissues around your nerve roots. First kneel on all fours and arch your back up towards the ceiling. Remember to inhale when you pull upwards. Then tighten your abdominals and exhale slow and steadily, drop your chest and raise your head slightly. Repeat this 10 times.
3. Plank And Side Plank
The plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain. Hold your elbows directly under your shoulders and place your wrists in line with your elbows. Pull your body upwards into your upper back and gently tuck in your chin with only your toes and hands touching the floor. Tighten your abdominals and thigh muscles simultaneously. Hold this position for about 30 seconds. Repeat 5 to 10 times.
For the side plank, place your elbow directly under your shoulder. Ensure your body is properly alignment and enhance stability by contracting/tightening your abdominals and squeezing your glutes, thighs. Press both your legs together and hold still for 20 to 30 seconds while you breathe normally. Repeat with alternate sides 10 times.
4. Knee Hugs
Lie flat on your back. Tuck in your chin, keep your shoulders relaxed and bend your right knee up towards your chest. Wrap both your hands around your right knee and hug it towards your chest. Hold in this position for 30 to 60 seconds. Make sure your other leg is flat and is not bent. Relax the leg back down to the floor and repeat with your left leg. Repeat with alternate legs 10 times.
5. Press Ups
Press ups stretch your abdominal muscles, relieve tightness and thereby cures lower back pain. Press ups are advised if you have trouble sitting or bending over for long periods. Lie down flat on your back and rest on your forearms with your chest raised slightly. Now, extend your back as shown, keeping your head and neck in line with your spine. Hold in this position for about 5 seconds and then come back to your starting position. Repeat 10 times.
Though these exercises help relieve lower back pain,if you have significant pain, constant pain, or pain from an unknown cause, please see your doctor.
