Low Back Pain Exercises To Find Relief - N8 Family Chiropractic

Low Back Pain Exercises To Find Relief

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Do you suffer from low back pain? 

If so, you know how difficult it can be to find relief. 

But don’t worry! We’ve compiled a list of 10 low back pain exercises that will help provide some much-needed relief and improve your strength and flexibility as well. 

You’ll feel like new in no time!

The first step is to figure out what type of pain you are experiencing. 

Some common types of low back pain include dull and aching pain, sharp pain, radiating symptoms, or muscle tightness or spasm. If this sounds like something that has been plaguing you, give these exercises a shot.

5 Easy Low Back Pain Exercises To Strengthen Your Lower Back

A great way to prevent low back pain is through exercise. If you’re suffering from low back pain, these ten exercises will help. They work to strengthen your core and improve blood flow so that the painful areas receive adequate attention without being overworked or strained too much!

Knee-to-chest stretches

Doing a knee-to-chest stretch can help your lower back, making it less painful and more flexible.

To do the knee-to-chest stretch:

  1. Lie on your back on the floor. 
  2. Bend one leg at a time, keeping your other foot flat on the floor. 
  3. Pull one leg towards your chest while keeping your abs tight and pressing into the floor. 
  4. Then return to the starting position. 
  5. Repeat 2–3 times with each leg twice daily.

Lower Back Rotational Stretches

The lower back rotational stretch can help relieve tension in your lower back. It also works the muscles in your core to make you stable. 

To do the lower back rotational stretch:

  1. Lie down with your knees bent and feet flat on the ground, then roll both of them towards one side. Hold for 5-10 seconds, then do it again to the other side. 
  2. Repeat 2-3 times on each side twice a day (morning and night).

Cat Stretches

Do this stretch for your back.

To do the cat stretch:

  1. You get on your hands and knees with your knees spread apart, arch your back, pull your belly button up to the spine. 
  2. Then relax and let your stomach sag down to the floor. 
  3. This stretch should be repeated 3-5 times twice a day.

Bridges

Bridges are an excellent exercise for the butt, which is one of the most important muscles in our body.It can help support your back if it is strong enough. 

To do bridges exercise:

  1. Lie on the ground and put your feet flat on the floor, hip-width apart. 
  2. Put your hands by your side, then raise up until you are standing straight up with both knees bent and hips pushed out (like when you go to sit down). 
  3. Keep squeezing while holding this position until you feel like doing another bridge or until someone tells you to stop.

Pelvic Tilts

The pelvic tilt exercise can help you have a better back. It does this by keeping the muscles loose and flexible. 

To do the pelvic tilts exercise: 

  1. Rest/lay on the floor with your knees bent and your feet flat.
  2. Keep your arms by your side as you arch the lower back and push out your stomach. 
  3. Hold for 5 seconds, then relax as you flatten the back and pull in on your belly button to tighten it up. 
  4. Repeat 10 times each day, increasing as needed so that you can do 30 repetitions a day if desired.

Other Exercises You Could Try:

  • Draw-in Maneuvers
  • Lying Lateral Leg Lifts
  • Seated Lower Back Rotational Stretches
  • Supermans
  • Partial Curls
  • Hip Stretch
  • Leg Stretch

Exercise Equipment You could Use To Reduce Low Back Pain

If you have lower back pain, try out these types of equipment at the gym. If any exercises cause more pain, stop doing them immediately.

  • Elliptical trainer
  • Stationary bike
  • Treadmill
  • Stepping machine
  • Weight Machines

Takeaway

Working out with exercises to work the core muscles is a great way of preventing injury, increasing stability, and improving flexibility. If you are experiencing lower back pain and it has not responded well to gentle stretching, make an appointment with your doctor. They might be responsible for other injuries too like hernias or organ damage from being hunched over all day at work.

If you have tried these exercises, tell us how they affected your lower back pain by answering below. Did your pain get better?

 

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References:

https://www.webmd.com/back-pain/ss/slideshow-low-back-pain-overview

https://www.spineuniverse.com/blog/low-back-pain-exercises

https://www.medicalnewstoday.com/articles/323204

https://www.medicinenet.com/low_back_pain/article.htm