Every one of us might have suffered from low back pain in our lives. It is no surprise that 80 percent of the population will suffer from low back pain at some point. According to the World Health Organization, it is also the primary cause of absenteeism in the workplace worldwide.
In some cases, the pain can radiate to other parts of the body, causing discomfort. Back pain can occur from various causes, including poor posture, sudden trauma, or overuse injuries. Some common causes of back pain are strains and sprains, herniated discs, sciatica, and pregnancy.
Physical therapy is the most recommended treatment for back pain as it is more effective and non-invasive. Physical therapists are highly trained at finding the root cause of the pain and promoting back pain relief through specifically designed exercises.
Below we have listed some exercises that can strengthen the lower back and promote low back pain relief.
It is also important to consult with your therapists before starting any exercise regimen. If you experience further pain while doing these exercises, visit physical therapists and consult them.
1) Knee to Chest Stretch
Knee to chest stretch exercise allows extending the lower back muscles, thus relieving tension and promoting low back pain relief.
To perform this stretch, lie on your back on the floor and bend your knees. Bring one knee in toward the chest using both hands, keeping the other foot flat against the floor and the abdominals tight.
Hold to this position for about fifteen seconds and then return to the starting position. Now, repeat with the opposite leg and do this stretch with each leg two to three times twice a day.
The bridge stretches help stabilize the spine and strengthens the lower back, abdomen, glutes, and hip muscles.
To perform this stretch, lie on your back on the floor and bend your knees, keeping the feet flat on the ground and the arms by the sides.
Squeezing down on your glutes, raise your hips off the floor until your shoulder, hips, and knees form a straight line.
Hold to this position for about five seconds, then slowly bring your hips back to the floor and rest for few seconds. You can repeat bridge stretch 10 to 12 times and do three sets.
3) Pelvic Tilts
The pelvic tilt exercise strengthens the pelvis and relieves tightness in the lower back muscles, keeping them flexible.
To perform this exercise, lie on your back on the floor and bend your knees, keeping your feet flat on the ground and the arms by the sides.
Bend the lower back gently, push the stomach out, and hold to this position for five seconds. Relax. Now, flatten the back, pull your abdomen in toward the floor, and hold to this position for five seconds. Relax.
4) Cat and Dog Stretches
The cat and dog stretch exercises allow to extend the back muscles, enhance their strength, and relieve tension in the muscles.
To perform cat stretch, start on all fours and bend your lower back by raising your abdomen and bowing your head. Hold to this position for 30 seconds and return to the starting position.
To perform dog stretch, start on all fours and bend your lower back by lowering your abdomen toward the floor and raising your head. Hold to this position for 30 seconds and return to the starting position. You can repeat these stretches five times a day.
5) Lying Lateral Leg Lifts
Lying lateral leg lifts work the glutes and hip abductor muscles that support the pelvis and help reduce stress on the back.
To perform this exercise, lie on one side with the legs together. Engage the core muscles by bringing the abdomen into the spine and raise the top leg.
Keep the raised leg straight and extended and hold to this position for two seconds. Do ten repetitions. Repeat the same by turning onto the other side of the body and lifting the other leg.
6) Piriformis Stretch
Piriformis stretch works the piriformis muscles and helps relieve tightness in the muscles, thus promoting low back pain
To perform this stretch, lie on your back on the floor with both knees bent, keeping the feet flat on the ground.
Place your right ankle at the base of your left thigh, and then pull your left thigh up toward the chest until you feel a stretch. Hold to this position for 30 seconds and repeat with the opposite side.
The back extensor muscles provide strength and support to the spine and the pelvis, allowing an individual to maintain a good posture.
To perform the supermans’ exercises, lie on your stomach on the ground, keeping your legs stretched out and flat on the floor.
Raise your shoulders and hold yourself up as you stretch both arms out in front of the body. Engage the core muscles by bringing the abdomen in and lift it off the ground.
Keeping the head straight, hold to this position for two seconds and return to the starting position. You can do ten repetitions.