Do you suffer from lower back pain? If so, you’re not alone. Back pain is one of the most common complaints among people of all ages. But the good news is that there are exercises you can do to help relieve your pain. Here are some stretches and exercises that can help:
Stretch #1: Knee-to-Chest Stretch
Lie flat on your back with your knees bent and your feet flat on the ground. Bring one knee up to your chest, using both hands to hold your leg at the knee joint. Hold for 15-30 seconds, then release and repeat on the other side. This stretch helps to lengthen the muscles of your lower back.
Exercise #1: Pelvic Tilt
Lie on your back with your knees bent and your feet flat on the ground. Tighten your abdominal muscles and press your lower back into the ground. Hold for 5-10 seconds, then release. Repeat 10 times. This exercise helps to strengthen your core and stabilize your lower back.
Stretch #2: Cat-Cow Stretch
Get down on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your back, tucking your chin to your chest and pushing your tailbone towards the floor. Repeat 10 times. This stretch helps to mobilize your spine and relieve tension in your lower back.
Exercise #2: Bird Dog
Get down on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Extend one arm out in front of you and the opposite leg out behind you, keeping your back straight. Hold for 5-10 seconds, then release and switch sides. Repeat 10 times. This exercise helps to strengthen your core and stabilize your lower back.
Stretch #3: Child’s Pose
Get down on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Sit back on your heels and reach your arms out in front of you, keeping your forehead on the ground. Hold for 15-30 seconds, then release. This stretch helps to lengthen the muscles of your lower back and hips.
Exercise #3: Glute Bridge
Lie flat on your back with your knees bent and your feet flat on the ground. Tighten your glutes and lift your hips off the ground, keeping your shoulders and feet on the ground. Hold for 5-10 seconds, then release. Repeat 10 times. This exercise helps to strengthen your glutes and lower back.
Stretch #4: Seated Spinal Twist
Sit on the ground with your legs extended in front of you. Bend one knee and cross it over the other leg, placing your foot on the ground. Twist your body towards the bent knee, placing your opposite elbow on the outside of the bent knee. Hold for 15-30 seconds, then release and switch sides. This stretch helps to mobilize your spine and relieve tension in your lower back.
Exercise #4: Dead Bug
Lie flat on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Slowly lower one arm and the opposite leg towards the ground, keeping your lower back pressed into the ground. Return to the starting position and repeat on the other side. Repeat 10 times on each side. This exercise helps to strengthen your core and stabilize your lower back.
Stretch #5: Cobra Stretch
Lie flat on your stomach with your hands under your shoulders and your elbows close to your sides. Inhale and lift your chest off the ground, keeping your elbows close to your sides. Hold for 15-30 seconds, then release. This stretch helps to mobilize your spine and relieve tension in your lower back.
Exercise #5: Superman
Lie flat on your stomach with your arms extended in front of you and your legs extended behind you. Lift your arms, chest, and legs off the ground, keeping your gaze towards the ground. Hold for 5-10 seconds, then release. Repeat 10 times. This exercise helps to strengthen your lower back and glutes.
These stretches and exercises can help to alleviate lower back pain. However, if you’re experiencing severe pain or have a pre-existing condition, please consult with your healthcare provider before starting any new exercise program.
