If you have lower back pain, exercises can help strengthen your spine and relieve the discomfort.
Always ask a health care professional before starting any exercise for this purpose as they will know what’s best based on how severe or long-lasting your problem has been.
Some exercises may not be recommended if there is a knee because it could make things worse!
There are a few different types of exercises for lower back pain.
Aerobic exercises increase your heart rate and strengthen the large muscles in your body, which can help support your spine.
Strengthening exercises target the smaller muscles around your spine to help stabilize and support it.
Flexibility or stretching exercises can help lengthen the muscles and tendons around your spine and improve your range of motion.
Here are a few examples of each type of exercise:
Aerobic exercises: swimming, walking, biking
Strengthening exercises: squats, lunges, bridges, planks
Flexibility or stretching exercises: hamstring stretches, back extensions, yoga
Remember to warm up with some light cardio and stretching before you do any of these exercises.
And be sure to listen to your body – if something is causing pain, stop immediately!
You should also check with a doctor or physical therapist before starting any new exercise routine.
Now let’s take a look at some specific exercises for lower back pain relief.
1. The Superman Exercise
This is a great exercise to target the muscles in your lower back, as well as your glutes and hamstrings.
Start by lying flat on your stomach with your arms extended out in front of you.
Slowly raise your arms and legs off the ground, holding them out straight behind you.
Hold this position for a few seconds and then slowly lower back down to the starting position.
Do 3 sets of 10 repetitions.
2. The Bird Dog Exercise
This is another great exercise for targeting the muscles in your lower back and core.
Start on all fours with your hands directly under your shoulders and your knees under your hips.
Slowly extend your right arm out in front of you and your left leg out behind you, keeping them both in line with your body.
Hold this position for a few seconds and then return to the starting position.
Repeat with the other arm and leg. Do 3 sets of 10 repetitions on each side.
3. The Cat-Cow Stretch
This is a great stretching exercise for the muscles in your back and abdomen.
Start on all fours with your hands under your shoulders and your knees under your hips.
As you inhale, arch your back and tilt your head up to the ceiling.
As you exhale, round your back and tuck your chin to your chest.
Repeat this sequence 10 times.
4. The Child’s Pose Stretch
This is a great stretch for the muscles in your lower back, as well as your hips, thighs, and ankles.
Start on all fours with your hands under your shoulders and your knees under your hips.
As you exhale, sit back on your heels and bow forward, extending your arms out in front of you.
Hold this position for 30 seconds to 1 minute.
5. The Pelvic Tilts
This is a great exercise for strengthening the muscles in your lower back and abdomen.
Start by lying on your back with your knees bent and your feet flat on the ground.
Flatten your lower back against the ground and tighten your abdominal muscles.
Hold this position for 5 seconds and then relax.
Do 3 sets of 10 repetitions.
Remember, these exercises are just a starting point.
Be sure to talk to your doctor or physical therapist before starting any new exercise routine.
They can help you create a plan that is tailored to your specific needs and goals.
Avoid: Toe Touches
One common exercise that you should avoid if you have lower back pain is the toe touch.
This exercise puts a lot of strain on your lower back, and can actually make your pain worse.
If you have lower back pain, it is best to avoid this exercise and focus on other exercises that will not aggravate your condition.
Avoid: Leg Lifts
Another exercise to avoid if you have lower back pain is the leg lift.
This exercise can also aggravate your condition and should be avoided if possible.
There are many other exercises that you can do to strengthen your lower back and legs without causing pain.
Talk to your doctor or physical therapist about which exercises are best for you.
When it comes to lower back pain, there are a few things you should keep in mind.
Be sure to listen to your body and avoid any exercises that cause pain.
Talk to your doctor or physical therapist about which exercises are best for you.
And remember, these exercises are just a starting point.
You may need to try different exercises or modify these exercises to find what works best for you.
Conclusion
Lower back pain is a common condition that can be caused by a variety of factors.
There are a number of exercises that can help to relieve pain and improve strength and flexibility.
However, it is important to avoid any exercises that may aggravate your condition.
Talk to your doctor or physical therapist about which exercises are best for you.
