Back pain is the most common amongst all health problems faced by people in their day to day lives. About 80% of the population tends to suffer from this at some point or the other. This pain can range from mild to severe but however it is, it does hinder our daily activities and performance. Although lower back pain used to occur naturally in adults on account of age, it is more common today even amongst the healthiest of individuals due to the stressful lifestyle and the long working hours in front of the computer sitting constantly in the same position. Sometimes it even sets in due to sudden movements like bending and lifting heavy weights. By incorporating certain basic exercises in your routine life there are chances of postponing the onset of this pain developed due to weakness in muscles of the spine.
Exercises to Relieve Lower Back Pain :
Following are the exercises for lower back pain:
- Lie on your back with a small rolled towel under your lower back. Stretch your left leg parallel to the ground. Bend your right leg such that the right knee is facing up at an angle. Now hold the right thigh with stretched hands and lift the right leg thus making right angles with the ground. You would feel a stretch in the muscles at the back of your thigh. Hold for 30 seconds and repeat for the other leg.
- Position yourself in a crawling pose with both hands bridging the ground and your shoulders vertically. At the back the knee touches the ground in between the parallel body and ground surface. Put your head down and raise the middle of your back as high as you can such that the tummy goes completely in. Hold position for 5 seconds and repeat 10 times.
- In the same hands and knee position as mentioned above raise your head up high this time while at the same time lower the middle of your lower back. Your abdomen falls towards the floor. Hold the position for 5 seconds and repeat it 10 times.
- Lie on your back on the floor and bend your knees to make a 45 degree angle with the floor. Your feet should touch the ground. Tighten your abdominal muscles and push your lower back slightly up. Hold this position for 5 seconds and then relax your position with the lower back right back to touching the ground. Do 2 sets of 10.
- Lie on your back with your knees bent at a 45 degree angle from the floor and your feet flat on the floor. Tighten your abdominal muscles and lie flat against the floor. Slowly lift your head upwards with your chin tucked onto your chest and your hands stretched to reach your knees, thus curling your upper body forward until your shoulders are off the ground. Hold this position for 3 seconds and repeat 10 times. To raise the difficulty level of this exercise you may want to try placing your hands behind your head such that the elbows are facing the either side of the body.
- Lie on your abs and stretch your legs straight. Tighten your buttock muscles first and then lift one leg off the floor at a distance of 4-8 inches off the floor. Make sure that your knees are kept straight. Hold this position for 5 seconds. Then bring the leg down and relax and repeat the same with the other leg.
This was such a great article. I’m gonna try some of these back exercises in my next workout. It’s very important because the lower back is one of the areas on the body that’s most prone to injury and soreness.
i also have backaches due to my blue collar job. stretching also helps reduce backaches-,~
wonderful back exercises steps&videos 4 lower back Pain which we can do in the comfort of our own home!!