Lower back discomfort affects a lot of people and often makes everyday tasks difficult. It can cause lower body pain, tingling, or numbness and is typically linked to poor posture, prolonged sitting, muscle strain, or conditions including arthritis and ageing.
Exercises for Pain Relief in the Lower Back
The following exercises are designed to help you strengthen and increase the flexibility of the muscles that support your lower back. Lower back discomfort might occur occasionally or all at once. By strengthening your back, hip, and abdominal muscles, performing these back-strengthening exercises on a daily basis can help reduce lower back discomfort and avoid recurrences.
Knee to Chest Stretch
- It’s simple to warm up for your workout with this stretch.
- With your feet flat on the floor and your knees bent, lie on your back.
- Pull one knee against your chest with both hands.
- Press your spine to the floor and tense your abdominal muscles. Hold for five seconds.
- Repeat on the opposite side after you’ve returned to the beginning position.
Exercises for Pelvic Tilts
- With your head up and your chest down, perform this exercise while lying on your stomach.
- For support, place both arms on the ground. Then, slowly raise your upper body.
- Repeat for ten minutes every day, holding the pose for a few seconds.
Exercise for Glute Bridges
- With your feet flat on the floor and your knees bent, lie on your back.
- Tighten your glutes and abdominal, lift your hips upward, and maintain a relaxed neck and shoulders. Take cautious not to strain your back too much.
- Take three deep breaths and hold the position for as long as you can. After that, go back to were you were before.
Exercise for Knee Rolls
- To perform knee rolls, maintain your feet flat on the floor while bending both knees while lying on your back.
- Roll your knees slowly to one side while maintaining a straight back, then hold the position for a few seconds.
- Repeat on the opposite side after you’ve returned to the centre.
Rotational Stretch for the Lower Back
- With your feet flat on the floor and your knees bent, lie on your back.
- Hold for 5 to 10 seconds while rolling your bowed knees to one side while keeping your shoulders firmly on the floor.
- Repeat on the opposite side after you’ve returned to the beginning position.