Exercises for Lower Back Pain

Exercises for Lower Back Pain

Stretching and strengthening exercises can be a helpful way of resolving back pain. It is best that your exercise regime is targeted to your specific condition, with the aid of a physiotherapist or the advice of a specialist. However, below is a general description of some exercises that often prove helpful when dealing with back pain.

Partial Crunches

Partial crunches are one of the classic exercises for strengthening your core, which can help build strength in your lower back as well as the related muscles. This makes it a great option for people who may be suffering from spondylosis.

Hamstring stretches

Hamstring stretches are a great exercise if you are looking to ease pain in the back leg area. This is a crucial part of your body especially because it contains some muscles that lend support to your lower spine. You can do this with a fitness band or a towel five times for each leg. Since you are in pain, it is always better to do this exercise as gently as you can.

Wall sits

Wall sits are a great exercise to try if you are experiencing pain in the lower back area. You can try them as a way of breaking the monotony of sitting on a couch. There are certain things that you should keep in mind so that you can do the exercise properly and avoid injury in the process:

  • Always be very careful
  • Do the exercise as slowly as you can
  • Do not rush it
  • Carry out around 8 to 12 times.   

Bird dog

Bird dog is an exercise routine that has been created specifically to help you ease pain in the lower back area. It also teaches you how to stabilize your lower back when you are moving your limbs. You can do this exercise 8 to 12 times for each leg. Please remember that you need to stay in a definite position for this one. You should never lift your legs or arms any longer than what your lower back position would be able to maintain. 

Knee to chest

This is also a great way to get power and functionality back in your legs and thus ease the pain in your lower back. There are some directions that you need to follow so that you can do the exercise in a safe way. You can do this on each leg for around 4 times.

Conclusion

Apart from these exercises you can also try the pelvic tilts. The main aim of such a workout is to make your pelvis area stronger. The pelvis is an important body part because it works in conjunction with your lower back.


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