Best Exercises For Lower Back Pain
Our lower back and sacrum are the pivot point for all upper body movements. For example, when we sit with a slumped back in our office chair. The problem is that the muscles are subjected to very one-sided strain while sitting. Without adequate exercise, this often leads to muscle atrophy and ligament shortening – resulting in tension and pain.
Regular exercise help in tension and shorten the lower back. In this blog, you’ll learn which is the best exercise for lower back pain.
What to consider when stretching your lower back
Do you notice any tension or pain when stretching? A slight pulling sensation or even the so-called “good pain” is perfectly normal during stretching exercises; however, do not push yourself to or beyond your pain threshold. In result, damage to the structures in your lower back.
- Orthopedic will not recommend stretching if you experience radiating pain or numbness in your legs. Always consult your doctor before starting any exercises in these cases.
- Overstretching (for example, by hyperextending the spine – the so-called lordosis) should be avoided at all costs: because this can easily lead to an overload of the vertebral joints, ligament structures, intervertebral discs, blood vessels and nerve structures.
- Good to know: The mobility of our spine is limited by bony and tendinous ligamentous structures. Each section of the spine has its own physiological range of motion. In the lumbar spine, this means: rotation is only possible within ten degrees and lateral flexion up to 20 degrees – the lumbar spine has its greatest range of motion in forward and backward flexion. Extension is possible up to 30 degrees, and flexion up to 50 degrees.
4 Simple stretching exercises for the lower back
You can do a stretching exercise to stretch your hip flexors. Let your pelvis sag and support yourself with your arms in front. Your legs are extended behind you
1. Cat Stretch
Starting position is hands and knees on the mat, the back forms a straight line. Then hold your head parallel to the spine, and the lower legs and feet are placed on the mat.
- First, hold the so-called neutral position for three to four breaths: Your back is horizontal – your cervical spine and tailbone form a straight line. Pay attention to tension in your shoulder girdle and lumbar spine.
- With your next breath release, round your back from your shoulders. Your thoracic spine should be the highest point, while your shoulders and buttocks move down the mat. Actively draw your navel towards the inside.
- Release any kind of tightness in your abdomen while inhaling, actively straighten your lower back, and then, using your shoulders and upper back muscles, return to your initial position. For maximum 2 breaths, hold this position.
- Five or six times over, repeat the exercise.
2. The package
The starting position is a seated squat. The buttocks rest on the heels.
- Gently rest your forehead on the floor. Use the towel to cushion your face.
- Place your arms beside you. Place the backs of your hands on the mat, with palms facing upwards.
- Notice the stretch in your lower back. Breathe deeply into your lower abdomen and back and hold the position for eight to ten breaths. Then slowly straighten up.
3. Releasing hip blockage
- Lie on your back and locate the iliac spines, the easily palpable bony protrusions on the front right and left of your hips (where the small front pocket would be on jeans).
- From the iliac spines, move slightly inward and downward and find the point that is painful to the touch.
- Press the pressure point or everyday object downward into the tissue at this exact spot.
- Keep the pressure for one minute.
- Then find the point on the other side and apply pressure there as well.
4. Superman Exercise
Bodyweight exercise specifically strengthens your lower back muscles and also improves core stability.
- Lie face down on the floor, extend your arms with your thumbs pointing upwards, tighten your core muscles and simultaneously lift your arms and legs.
- Hold the position briefly and lower it back in a controlled manner – repeat the movement for a specific number of times or duration.
Questions and answers
What should I do if having lower back pain?
In case of having lower back pain, you should try to relieve it with heat packs, you can do relaxing exercises, or you can consult with the best orthopedist in Lahore.
What exercises can reduce lower back pain?
In this blog post, “best exercise for lower back pain” you will find the best exercises that you can perform quickly and easily, even during work.
Who to consult for lower back pain?
For lower back pain, it is best if you contact best orthopedic doctor in Lahore.
Back pain: what helps immediately?
Treat the area with heat. Place a cherry pit pillow, a hot water bottle, or a heat patch from the pharmacy on the painful area of your back.