Sitting is the new smoking. Most of us sit for more than 80% of the day. With a 9-5 work life, sitting in traffic, and then going back home to sit on our couches, it’s no wonder why lower back pain is one of the most common problems today.
Beside trying to increase physical activity in your life, you need to strengthen your lower back to tackle this problem. Here are the exercises that could help give you relief from lower back pain.
1. The Arch
Begin by lying down straight on the floor. Bend your knees and raise your back slowly. Make sure your feet remain straight on the floor. You could do this 5-6 times a day, holding the pose just for a few seconds. When you think you have mastered the pose, you can build the frequency up.
2. Knee To Chest
This is a great exercise for your lower back. Lie down straight on the floor. Bend your right knee and pull it up to your chest. Clasp your hands over the raised knee and pull it closer to your chest. Hold the stretch for 10 seconds and release your leg slowly back to the floor. Do this three times and then do the same to your left leg. You could feel your muscles loosening up in this pose.
3. Cobra Pose
This is one of the best poses you could do to strengthen your back. The cobra pose, derived from yoga, helps to loosen up tight abdominal muscles. Lie down on your stomach with your palms and elbows straight down. Raise your upper body slowly and let your weight rest on your hands. Your legs should remain firm on the floor. Hold this for 10 seconds. You would feel your lower muscles stretching. You could do this 5 times a day.
4. Child Pose
The child pose is a popular pose from yoga. Targeting your back muscles, this stretch is useful to make your muscles relax and not to mention, it is comfortable. Begin by kneeling on the floor. You need to sit on your heels and extend the gap between your knees. Lower your body by laying down your outstretched hands on the floor. Let your head rest comfortably between your arms. Hold it for 30 seconds.
5. Forearm Plank
The plank might seem a little difficult at first but it is one of the greatest things you can do for your body. It holds your body stiff and light at the same time. Doing the plank regularly helps build your back muscles along with your shoulders and arms. Lie down on your stomach and get into a pushup position. With legs extended and elbows bent, raise your entire body. You could feel the weight on your forearms. Your head should line with your back. Hold this for 20-30 seconds or as long as you can.
6. Cow Stretch
This is an easy pose that anyone could master. Begin by going down on all fours. Now inhale slowly and raise your back to create an arch. Bow down your head during this stretch. Hold the arch for 15 seconds. Then exhale slowly and dip your back down to the starting position. You could do this five times a day.
7. Seated Spinal Twist
The spinal twist helps relieve tensed muscles around the lower back and increases the elasticity of the spine. You need to sit down with your legs extended in front of you. Begin by bending your right knee and place the right heel as close to your sit-bone. Then raise your left knee and place your left foot over your right knee and plant it on the floor. While doing this, place your left palm behind and turn your body to let your right hand’s elbow rest on the left knee. Make sure to keep your spine erect. Hold this for a few seconds and return to your relax starting position. Repeat using the other leg.
For this particular pose, you need to rest your body on the floor, facing downwards. With your hands clasped behind your back, you need to raise your chest and legs off the ground. Hold this for a few seconds and get back to your original state. You could do this 3-5 times a day.