Did you know that lower back pain is the largest cause of disability around the world? Luckily, there are several effective methods of reducing back pain.
Are you seeking back pain relief but don’t know where to begin? Have you considered back pain exercises to do at home?
The following guide will explore 5 of the best exercises for lower back pain. Read on and discover simple techniques that could improve your everyday life.
1. Lower Back Rotation Stretch
The lower back rotation stretch helps get your muscles prepared for movement. First, lay down on your back while bending your knees and keep your feet flat.
Roll your bent knees to one side while keeping your shoulders flat and hold for 5 to 10 seconds. Then, return to the beginning position and repeat the same process on the opposite side.
You can do this simple stretch 2 to 3 times each day. Try starting your morning with the stretch and ending your night with the stretch as well.
2. Cat-Cow Stretch
The cat-cow stretch helps strengthen and relieve your lower back muscles. Professionals such as Waterside Chiropractic strongly recommend this stretching technique.
First, place your knees and hands firmly on the floor and keep them shoulder and hip-width apart.
Arch your back slowly and draw your stomach up toward the ceiling. Then, allow your back and stomach to relax back toward the floor. Pull your shoulders back and look up toward the ceiling to complete the stretch.
Try to do the cat-cow stretch 3 to 5 times each day to help your muscles.
3. Knee to Chest Stretch
The knee to chest stretch is a great warm-up for your lower back before a workout. First, lay down on your back while keeping your knees bent and feet flat.
Then, use both of your hands to pull one knee into your chest. Tighten your stomach muscles and push your spine towards the floor.
Hold the stretch for about 5 seconds before returning to the start position and repeating on the other side. It’s another easy stretch to do in the morning and before bed.
4. Glute Bridges
Glute bridges work to strengthen your abdominal and glute muscles. Start by laying on your back while bending your knees and keeping your feet flat.
Make sure that your neck and shoulders stay completely relaxed. Then, tighten your abdomen and glute muscles while raising up your hips. Do not overextend your back during this exercise.
Try to hold the position as long as possible and start by taking 3 deep breaths. Return to the beginning position and then repeat 5 times. Slowly build up to 30 repetitions for maximum results.
5. Lower Back Flexibility Stretch
This stretch is an easy way to strengthen your lower back with low intensity. Start by laying on your back while bending your knees and your feet flat on the ground.
Pull your stomach away from your waistband to tighten your abdominal muscles. Hold this position for 5 seconds before relaxing and flattening your back. Then, pull your stomach towards the floor and hold for another 5 seconds before relaxing.
Do this stretch 5 times and try to work towards 30 repetitions over time.
Using the Best Exercises for Lower Back Pain
Now you know some of the easiest and best exercises for lower back pain. Try a combination of these exercises and create your own morning and evening routine.
Check out our site’s health section for more helpful tips and information.