Lower back pain is one of the most common ailments and affects all generations and genders. While relying on medicines for lower back pain is a quick fix, stretching and exercise are lifestyle remedies for long-term and chronic pain.
There is a myth that resting is better than exercise for lower back pain. However, this is not true. As per research by PMC labs, exercising increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process.
Lumber exercises help strengthen the muscles that support the spine, such as the back, stomach, and leg muscles, crucial for back pain relief. Fortunately, there are quite a few simple yet effective exercises that you can do at home to alleviate lower back pain.
Let’s get right into it.
1. Bridges
This routine works on your gluteus maximus (the largest muscle of the buttocks), which is used to move the hips and bend into squats. This is one of the most important muscles in the human body, and keeping it strong can help support the lower back.
Follow these steps to perform a bridge routine –
- Lie on the ground, bend your knees, and then place your feet flat on the floor, keeping them hip-width apart.
- Keeping your arms by the side, press your feet into the ground.
- Raise your lower back and hips off the ground, forming a straight line from your shoulders to the knees.
- Let your shoulders remain on the floor and squeeze the buttocks.
- Lower the buttocks to the ground, then rest for a few seconds.
- Repeat 15 times and then rest for 1 minute.
- Do 3 sets of 15 repetitions.
2. Knee-to-chest stretches
This routine helps elongate the lower back, which helps with back pain relief.
Follow these steps for practicing this stretching routine –
- Lie on the back of the floor.
- Bend the knees, keeping both feet flat on the floor.
- Use both hands to pull one knee toward the chest.
- Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.
- Return to the starting position.
- Repeat with the opposite leg.
- Repeat with each leg 2–3 times twice a day.
3. Lower back rotational stretches
This is a very effective exercise for back pain relief. It relieves tension in the lower back and trunk and works on the core muscles gently to improve stability.
To perform the lower back rotational stretch:
- Lie back on the floor with bent knees and feet flat on the ground.
- Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side.
- Hold the position for 5–10 seconds.
- Return to the starting position.
- Gently roll the bent knees over to the opposite side, hold, and return to the starting position.
- Repeat 2–3 times on each side twice a day.
4. Draw-in maneuvers
Draw-in maneuvers work on the transversus abdominis, the front and side muscles of the abdomen. These muscles are responsible for stabilizing the spine and lower back region.
Follow the given directions carefully for performing draw-in maneuvers –
- Lie back on the floor with knees bent and feet flat, keeping the arms by the sides.
- Breathe in deeply.
- While breathing out, pull the belly button toward the spine, tightening the abdominal muscles and keeping the hips still.
- Hold the position for 5 seconds.
- Repeat five times.
5. Cat stretches
Cat stretches help lengthen the back and make it stronger. It also eases tension in the lumbar muscles.
To perform the cat stretch:
- Get onto the hands and knees with the knees hip-width apart.
- Arch the back, pulling the belly button up toward the spine.
- Slowly relax the muscles and allow the abdomen to sag toward the floor.
- Return to the starting position.
- Repeat 3–5 times twice a day.
Key Takeaway
Exercising the lumbar muscles can prevent injury, increase stability, and improve flexibility. This ultimately helps heal the lower back region and back pain relief. However, people with lower back pain should be mindful of their general posture and avoid lifting heavy objects frequently.
Remember, though, that if you are experiencing chronic pain, you should seek the help of a professional.
We hope you found this article to be helpful and that you can work your way towards feeling better! If you have any further questions or concerns, please contact us anytime. We love to hear from our readers and appreciate your feedback!