24 Best Exercises for Lower Back Pain

Introduction:

Exercises for Lower Back Pain is an important part of your overall treatment plan along with Medical treatment and Physical therapy, there are several exercises that may help alleviate lower back pain and improve overall strength and flexibility. These exercises aim to strengthen the muscles in the lower back, abdomen, and hips, and improve spinal stability.

Certain types of exercises and stretches can be helpful with lower back pain and can bring you relief and improve the flexibility of the inflamed muscles. exercises increase core stability to improve physical function. exercises can increases flexibility, relieves tension, and helps to loosen the lower backs tightness of the muscles. exercises help improve posture, and strong glutes help support the back while walking, standing, and sitting. well-stretched muscles help improve your mobility. Exercise also increases blood flow to the area, which helps promote the healing of injured tissues.

Certain exercises help strengthen the muscles that support the lower back to reduce pain and prevent injury. Exercises for lower back pain can strengthen back and leg muscles. They help support your spine, relieving back pain for long-term relief. Exercises relieve pain and improve your overall fitness and mobility.

Benefits of Exercises for Lower Back Pain:

• Improving coordination.
• Improve your balance
• Exercise may help you to restore mobility.
• Muscle relaxation
• Reduce pain
• Improve motion
• Improve flexibility
• Helps to strengthen weak muscles.
• Reduce tension or tightness.
• Improves daily activity function
• Improve posture or balance

Following are the 24 Best Exercises for lower Back Pain:

Following are the best exercises that really helpful to You for lower back pain,

Hip Flexor Stretch

• Start with kneeling on both knees.
• Now place one foot forward and bend the knee 90-degree angle.
• For support, If needed you can place your hands on the front knee.
• Keeping the torso upright.
• Then lean forward.
• Until you feel a stretch.
• Hold this position for a few seconds.
• Then move slowly back.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times.
• Switch legs and repeat.

Piriformis stretch

• Start with lying down on your back on the floor.
• Bend your both knees.
• Keep you keep your feet flat on the floor.
• Now place your right ankle beside your left thigh.
• Place your hands behind your left thigh.
• Pull up your thigh toward your chest.
• Hold it for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat the other side 5-10 times

Seated spinal twist

• Start with a relaxed seat on the floor with both legs extended out in front.
• Then bend your left knee and place it flat on the ground on the outside of your right thigh.
• Now place your right arm on the outside of your left leg.
• Keep your hand behind you.
• Gently turn your body to the left side.
• Hold it for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat the other side 5-10 times
• Repeat on the other side.

Double knee-to-chest

• Start with lying down on your back.
• Put your arms around your legs just below your knees.
• Now lift both knees to your chest.
• Hold it for a few seconds.
• Then lower your legs down.
• Then return to your neutral position.
• Then relax.
• Repeat the other side 5-10 times

Cobra Stretch

• Start with lying flat on your stomach.
• Place your hands under your shoulders.
• Keep your elbows close to your ribs.
• Now inhale and press your palms into the floor.
• Then lift your chest off the ground.
• Keep your neck neutral.
• Then return to your neutral position.
• Then relax.
• Repeat the other 5-10 times.

Cat-Cow

• Start with the tabletop position where hands and knees are placed on the ground.
• Keep your back straight.
• Keep your hands & feet on the ground.
• Then inhale and look up and allowing your belly to fill with air.
• Hold this position for a few seconds.
• Then exhale and tuck your chin into the chest while arching the spine towards the ceiling.
• You feel the gentle stretch of your lower back.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Bridges

• Start with a relaxed lie-down position on the bed.
• Now bent your knees and feet are flats on the bed.
• Then squeeze your abdominal muscles.
• Lift your body upwards.
• Keep your arms by your side.
• Hold for a few seconds.
• Lower your body.
• Then return to your neutral position.
• Then relax.
• Repeat the 5-10 times.

Lying lateral leg raises

• Start with the relaxed side-lying position on the bed.
• Keep your both legs straight.
• Now lift your leg straight up without moving the rest of your body.
• Hold for a few seconds.
• Then slowly lower your leg.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times.

Partial curls

• Start with lying on the ground.
• Now bend your knees.
• Keep your feet flat on the floor.
• Put your hands behind your head.
• Take a deep breath.
• Then slowly lift your shoulders off the ground a few inches.
• Hold for a few seconds.
• Then slowly lower down.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times.

Hip circles

• Start with a relaxing standing position
• Keep your hands on your hips.
• Start by moving your hips from side to side and circle.
• Then slowly rotate your hips in one direction and make big circles.
• Do a minimum of 10 circles.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times.

Superman

• Start with relaxing and lie down on your stomach.
• Your legs keep straight and put your arms extended in front of you.
• Keeping your head in a neutral position.
• Now slowly lift your arms and legs off the floor to a comfortable position.
• Tighten your core muscles by lifting your stomach slightly off the ground.
• You can feel your lower back muscles contracting.
• Hold this position for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat this exercise 5-10 times.

Butterfly stretch

• Start with a seated position with your legs in front of you.
• Now grab your ankles and bring your feet closer.
• Then bring both feet together so the bottoms of your feet are touching.
• Hold your ankles with your hands.
• While using your elbows press down on your knees.
• Then you can give gentle pressure to the knees to get closer to the floor.
• Hold it for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times.

Hamstring stretches

• Start with a relaxed lie-down position on the floor.
• Loop a towel around your toes.
• Hold the ends of the towel.
• Keep your knee straight.
• Keep your other leg remain flat on the floor.
• You can lift your leg up until you feel stretched.
• Hold for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat the other side 5-10 times.

The Thomas Stretch

• Start with sitting at the edge of a bed or table with both legs hanging off the bed or high couch.
• Then lift one leg toward your chest, and lean back onto the table at the same time.
• Hold for 10-20 seconds.
• Then slowly lower your leg.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times.
• repeat the other side.

Back extensions exercise

• Start with a relaxing prone position on the bed.
• Now place your elbows on the ground and slide your shoulders down.
• Then lift your upper back to a comfortable position.
• Keep your head and neck neutral.
• Hold it for a few seconds.
• Lower your head.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times.

Lower back rotational stretch

• Start with lying on your back.
• Bent your both knees.
• Keep your feet flat on the floor.
• Breathe deeply.
• Keep your shoulders firmly on the floor.
• Drop both knees to one side.
• Turn your head to the other side.
• Hold it for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Slowly switch sides.
• Repeat 5-10 times.

Child’s Pose

• Start with a relaxed Kneeling position.
• Keeping your knees in line with your hips.
• Breathe in and Bend forward to lower yourself down.
• Bring your forehead to the floor.
• You can bring your arms directly out in front of you.
• Hold this position for a few seconds.
• Breathe out.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times.

Forearm Plank

• Start with a relaxing lie on the floor.
• Place your forearms directly under your shoulders.
• Then slowly lift your torso off the floor by pressing into your forearms and knees.
• Lift up the torso to a comfortable position.
• Now tuck your toes under and lift your knees.
• So your body forms a keep straight line.
• Hold this position for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times.

Pigeon Pose

• Start with relaxed seating and put your hands on your knees on the floor.
• Now tighten your abdominals.
• Then bring your left knee forward and out to the left side.
• Slide your right leg backward and tuck your right toes under.
• Spread your left toes.
• Keep straight your spine and gaze up.
• Hold this position for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times.
• Switch the other leg and repeat the exercise.

Bird Dog

• Start with relaxing on all fours in the tabletop position.
• Now place your knees under your hips and your hands under your shoulders.
• Keep your spine neutral.
• Squeeze your shoulder blades together.
• Then poll up your right arm and left leg.
• Keep your shoulders and hips parallel to the floor.
• Hold this position for a few seconds.
• Then return to the starting position.
• Raise your left arm and right leg.
• Holding this position for a few seconds.
• Return to the starting position.
• Do 5-10 times repeat this exercise?

Woodchop

• Start with your feet on the ground shoulder-width apart.
• Now slightly bend your knees.
• Grip a lightweight dumbbell in both hands.
• Then rotate your torso to the left.
• Raise the dumbbell over your left shoulder.
• Then squat and rotate your torso to the right.
• Bring the dumbbell across your body til that close to the outside of your right hip.
• Then return to your neutral position.
• Then relax.
• Repeat 10 to 15 times.
• Switch sides.

Squat

• Start with the relaxed standing position on the ground.
• Keep your core engaged.
• Breath in.
• Keep your knees straight.
• Slowly bend your both knees.
• Minimum bend your knees to 90 degrees.
• Keep your back straight.
• Hold it for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times.

Pelvic tilt

• Start with relaxing lying down on the bed or table.
• Now bent your knees.
• Keep your hands by your side.
• Tighten your abdominal muscles.
• Hold it for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times.

Straight leg raise

• Start with a relaxed lying down on the back.
• Now bend your one knee.
• Then slowly lift your entire leg.
• While keeping your other knee straight.
• Then hold for a few seconds.
• Then lower your leg.
• Return to your neutral position slowly.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

What precautions are required during exercise?

• Warm up and gently stretch before exercise.
• Maintain good posture while performing the exercise
• Avoid painful exercise
• Stop exercising if you are in discomfort.
• Take rest between exercises
• Stay hydrated.

When do you not exercise?

• Severe muscle burning
• You’re feeling sick.
• If you feel any pain or numbness.
• Fever
• Headache
• If exercise is painful stop the exercise

What exercises avoid lower back pain?

• Avoid high-impact activities
• Bending twisting
• Avoid movements that cause strain on your back
• Put more pressure on the spine
• Running
• High jumping
• Standing Toe Touches
• Sports activity
• Do not lift heavy weight

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