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Get Rid of Lower Back Pain With These 5 Exercises

  • Author :
  • TATA AIG Team
  • Published on :
  • 25/07/2022

Are you suffering from back pain? You are not alone! Lower back pain is one of the most common health ailments due to an injury caused by strenuous activity, a sedentary lifestyle, improper posture, or extreme weight lifting. According to a recent survey, around 85% of working professionals are expected to experience lower back pain at least once in their lifetime.

As people age, the spine will experience degenerative changes that can lead to back pain. Lower back pain makes you uncomfortable and prevents you from being active, eventually affecting your quality of life. While severe back pain should be diagnosed and treated by medical professionals, there are things you can do at home to start taking better care of your health. Experts suggest stretching back muscles through core lower back pain exercises at home to achieve lower back pain relief.

Five Lower Back Exercises for Pain Relief

Left unnoticed, lower back pain could get highly aggravated and contribute to other serious concerns, including mental health. To nip the issue in the bud, keep moving, and alleviate the pain before it worsens. Effective back pain exercises at home will help maintain a healthy spine and make it more resistant to injury.

To prevent and ease the pain, here we have chalked up the top 5 lower back ache exercises that should be followed daily, at least twice daily, for lower back pain relief. However, if the pain worsens while doing the exercises to reduce back pain, avoid them or consult a physician before continuing. It will cause more deterioration to your health and symptoms if you try to push through the pain.

Knee to Chest Stretch

Knees to Chest Stretch is an efficient lower back exercise for pain relief to restore the flexibility in your core muscles, improve blood flow, and reduce the stiffness associated with spinal arthritis. To prevent any injuries, start doing the exercise with one leg first, and after consistent practice, you can advance by lifting both legs.

  • Lie down flat on your back with your toes pointed to the sky.

  • Bend your right knee slowly and pull your leg up to your chest.

  • Wrap your arms around the thigh and knee and steadily pull the knee towards your chest.

  • Hold on to the position for at least 20 to 30 seconds before extending the leg to the starting position.

  • Repeat this three times for each leg.

Lower Back Rotation Stretch

Lower back rotation stretches relieve the tension in the lower back muscles by improving flexibility, strengthening the core muscles, alleviating stiffness, and aiding in pain management. To perform this lower back ache exercise:

  • Lie on your back with your knees bent and your feet flat on the floor.

  • Keep your shoulders flat on the floor and let your knees slowly roll to the right side of your body together.

  • Hold the position for five seconds before returning to the normal position.

  • Now, roll your knees slowly to the left side of your body, then move back to the starting position.

  • Repeat this exercise four to five times on each side for lower back pain relief.

Child’s / Restful Pose

Child's Pose is a beginner yoga pose that stretches and strengthens the lower back and abdominal muscles. The pose will promote relaxation, improve flexibility, provide stress relief, and enhance circulation to the back muscles, joints, and back disks. While doing this lower back exercise for pain relief, it is suggested to protect your knees and make the process comfortable. The steps to do the exercise:

  • Position yourself on the floor on your hands and knees wider than the hip distance.

  • Now turn your toes inward to touch and push your hips backwards, bending your knees.

  • After finding a comfortable seated position, completely extend your arm forward, allowing your head to move forward into a relaxed position.

  • Try to hold this position at least for 20 seconds and steadily return to your starting position.

  • Repeat the pose three times.

  • If you have shoulder pain, you can place your arms on either side of the body while extending towards the feet.

Cat Camel Pose

Cat Camel Exercise is one of the best exercises to reduce lower back pain that aids in mobilising joints in the lower back area and decreases the chances of injury. While performing the pose, you should move through the steps smoothly and comfortably, without pushing yourself. The steps included in this lower back ache exercise are:

  • Stand on all fours, with your hands on the floor directly under your shoulder while your knees are placed under your hips.

  • Now tuck your chin towards your chest, slowly round your back up, pointing towards the ceiling.

  • Hold the position for a few seconds, and slowly move your shoulders away from your ears. Relax your back and arch it lightly while looking ahead of you.

  • Now come back to your starting pose.

  • Repeat the exercises at least ten times.

Supine Bridge

Supine Bridge is one of the best exercises to reduce lower back pain. You can add it to your strength routines for improving stamina, stability and strength of the core muscle groups. Follow these steps:

  • Lie straight with your back on the floor, your arms on either side at your sides, your legs bent at the knees, and your feet flat.

  • Slowly lift your hips off the floor while keeping your spine straight. Be sure to tighten your abdominal area and glutes.

  • Pause the position approximately for 10 seconds, and then slowly lower your hips back to the floor.

  • Do at least ten repetitions of the exercise.

The Bottom Line

The modern, sedentary lifestyle doesn't allow one to maintain a healthy back. Long hours of sitting with improper posture result in back pain or other severe musculoskeletal problems. According to the World Health Organisation, the lower back is the top reason for missing work days worldwide. Incorporating the best lower back pain exercise at home in your daily routine will help you encourage good posture, strengthen key muscles, and prevent future episodes of pain.

While it is important to know the significance of exercises to reduce lower back pain, it is also essential to consult your doctor first to avoid any side effects. Simply put, always listen to your body while performing these exercises and heed its messages. Investing in your health now can give you incremental returns in the future.

Move towards your goal, maintain a pace that works for you in the long run, and keep up your health and feel better in no time - with comprehensive health insurance from Tata AIG.

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