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Best Exercises for lower back pain.

Experiencing lower back pain is common, and certain exercises can help alleviate discomfort and strengthen the muscles that support the lower back. However, it's crucial to consult with a healthcare professional before starting any exercise program, especially if you have existing back issues. Here are some exercises that may help relieve lower back pain:


1. **Pelvic Tilts:**

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

- Tighten your abdominal muscles and push your lower back into the floor.

- Hold for a few seconds and then release.

- Repeat 10-15 times.


2. **Cat-Cow Stretch:**

- Start on your hands and knees in a tabletop position.

- Inhale and arch your back (Cow Pose).

- Exhale and round your back (Cat Pose).

- Repeat for 10-15 repetitions.


3. **Child's Pose:**

- Kneel on the floor with your big toes touching and knees apart.

- Sit back on your heels and reach your arms forward.

- Hold for 20-30 seconds, breathing deeply.


4. **Knee-to-Chest Stretch:**

- Lie on your back with knees bent.

- Bring one knee toward your chest and hold it with your hands.

- Hold for 20-30 seconds and switch legs.


5. **Bridge Exercise:**

- Lie on your back with knees bent and feet hip-width apart.

- Lift your hips toward the ceiling, squeezing your glutes.

- Hold for a few seconds and then lower.

- Repeat for 10-15 repetitions.


6. **Partial Crunches:**

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

- Cross your arms over your chest.

- Tighten your abdominal muscles and lift your shoulders off the floor.

- Hold for a few seconds and then lower.

- Repeat for 10-15 repetitions.


7. **Seated Piriformis Stretch:**

- Sit on the floor with one leg straight and the other leg crossed over.

- Hug your knee and gently twist your torso toward the bent knee.

- Hold for 20-30 seconds and switch sides.


8. **Pelvic Clock Exercise:**

- Lie on your back with knees bent and feet flat.

- Imagine your pelvis as the center of a clock.

- Tilt your pelvis to 12, 3, 6, and 9 o'clock positions.

- Repeat 5-10 times in each direction.


9. **Wall Sits:**

- Stand with your back against a wall and feet hip-width apart.

- Lower your body into a sitting position, keeping your back against the wall.

- Hold for 20-30 seconds.


10. **Swimming Exercise:**

- Lie on your stomach with arms and legs extended.

- Lift your right arm and left leg off the ground, then switch.

- Continue alternating for 1-2 minutes.


Remember to start gently and gradually increase the intensity of the exercises as your back strengthens. If you experience pain or discomfort, stop the exercise and consult with a healthcare professional. Additionally, maintaining good posture, staying active, and incorporating activities like walking and swimming into your routine can contribute to overall back health.


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