The Best Lower Back Pain Relief Exercises for All Ages!
It’s important to practice these exercises with proper form and under the guidance of a qualified healthcare professional or physical therapist.
If you have severe or chronic lower back pain, it’s also a good idea to consult with your doctor to rule out any underlying medical conditions or injuries.
Lower back pain is the most common type of chronic pains among elders. It may be treated using a few back pain relief exercises in addition to the medications prescribed by your doctor.
Here’s a quick walkthrough of the various lower back pain relief exercises:
- Cat-cow stretch: Start on all fours and alternate between arching your back and rounding your spine. This helps improve spinal flexibility and relieve tension in the lower back.
- Child’s pose: Sit back on your heels with your arms extended forward and your forehead on the ground. This pose helps stretch the lower back and hips.
- Bridge pose: Lie on your back with your knees bent and feet flat on the ground. Lift your hips up and hold for a few seconds before lowering back down. This pose strengthens the core and glutes, which can help support the lower back.
- Pelvic tilt: Lie on your back with your knees bent and feet flat on the ground. Tighten your abdominal muscles and press your lower back into the ground, then release. This exercise helps strengthen the core and improve pelvic alignment.
- Bird dog: Start on all fours and extend your right arm and left leg out straight. Hold for a few seconds before switching sides. This exercise strengthens the core and back muscles, improving overall stability and reducing lower back pain.
- Partial Crunches: Partial crunches will help strengthen the lower back and stomach muscles. The positioning, in this case, is vital. Make sure to keep your stomach muscles tight and keep your knees bent on the floor as you perform this exercise.
- Hamstring Stretches: These will enable relief on the lower back area. Each leg ought to be stretched two to four times, and each stretch needs to be held for at least 15-30 seconds.
- Wall Sits: Wall sits are the easiest of all exercises and allow a break from sitting on the couch or sofa for longer spells. Make sure to avoid any sort of injury during wall sits. Hold the knee bent against the wall for 10-15 seconds to build stamina and strength.
- Pilates: A training workout such as this can help with regaining flexibility and endurance along with strength.
Make sure to take the help of an experienced professional before doing something as rigorous as Pilates to relieve lower back pain.