4 Exercises For Lower-Back Pain Relief

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Whatever the cause is, lower-back pain can disable you for however long it remains. It can even prevent you from doing your usual exercising regime or simply bending down to pick up something.

Here are 4 simple exercises to help you reduce and eliminate the pain.

1. Piriformis Stretch

  • Lay on your back, bend your knees, and place your feet flat on floor.
  • Place your right ankle on your left knee and pull your left thigh toward the chest.
  • Hold for 30 seconds.
  • Repeat on the other side.

You should feel your lower back and buttocks stretching in this pose, which reduces the back pain.

2. Seated Hip Stretch

  • Sit down with your legs outstretched.
  • Bend your right knee and cross it over your left leg, which is straight.
  • Now keep your back straight and tug your right knee towards your chest.
  • Hold for 30–60 sec.
  • Repeat on other side.

3. Pigeon Pose

  • Sit in the dog pose.
  • Bring your right knee forward and bend it outward, making sure the outside of your shin rests on the floor.
  • The left knee should be stretched backward.
  • Hold for 5–10 breaths.
  • Repeat on other side.

4. Self-Trigger Point Therapy

Here, you can use a tennis or lacrosse ball to apply pressure on your lower back.

  • First, locate the point of pain, place the ball under that point, and keep it pressed against the floor.
  • Hold for 30–60 sec.
  • Then, shift to another spot.

Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

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