7 Ultimate Exercises and Stretches For Lower Back Pain Relief

Lower back pain is one of the most common complaints nowadays. Depending on the intensity of the pain and what causes it, you should always get the recommendation of your doctor before doing any heavy exertion for your lower back. Fitness Expo will give you tips on how to relieve from your back pain.

There are simple exercises and stretches, however, that you can include in your workout routine that can help relieve lower back pain.

Contrary to the traditional way of treating back pain which is to sit still and lie down until the pain goes away, Harvard Health stated that exercise can be key to treating back pain.

Stretches for Upper Back Pain

Try these simple basic exercises with incorporated stretches that you can do at home to strengthen your back and supporting muscles.

You can start by exercising a few times, then increase the number of repetitions when the exercises get easier for you.

• Knee-to-chest stretch

  This posture is easy to do the first thing when you wake up in the morning and at the end of the day, even laying in bed. Repeat each stretch two to three times.

  • Lie flat on your back, bend your knees with your feet flat on the floor.
  • Pull up one knee and press it towards your chest.
  • Tighten abdominal muscles while pressing your spine to the floor.
  • Hold for 5 seconds.
  • Return to the starting position
  • Repeat with the other leg
  • Repeat with both legs at the same time

• Lower Back Rotational Stretch

  Another exercise that you can do every morning and night with two to three repetitions for each stretch.

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Keep your shoulders firmly on the floor while rolling your bent knees to one side.
  • Hold for five to ten seconds
  • Return to starting position
  • Repeat on the opposite side

• Lower Back Flexibility Exercise

  Begin this exercise to relieve back pain with five repetitions each day until you are able to do thirty repetitions per day.

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Tighten your abdominal muscles as your stomach pulls away from your waistband.
  • Hold for five seconds and then relax.
  • Flatten your back and pull your belly button toward the floor.
  • Hold for five seconds and then relax.

• Bridge Exercise

  As you work your hamstrings, lower back, abs, and glutes with this exercise, it does not place pressure on your lower back which is a real plus as you get the benefits similar to that of a squat.

  Repeat this exercise five times each day until you are able to do thirty repetitions for each day.

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Keep your shoulders and head relaxed on the floor while tightening your abdominal muscles.
  • Raise your hips to form a straight line from your knees to your shoulders.
  • Hold the position long enough for you to complete three deep breaths.
  • Return to starting position.

• Cat Stretch

  Get the best benefits from this exercise to relieve lower back pain with three to five repetitions twice a day.

  • Position yourself on your hands and knees.
  • Slowly arch your back, pulling your abdomen up toward the ceiling.
  • Slowly let your back abdomen sag toward the floor
  • Return to the starting position.

• Seated Lower Back Rotational Stretch

  Strengthen your lower back with this home exercise that you should repeat three to five on each side twice a day.

  • Sit on an armless chair or stool.
  • Cross your right leg over your left leg.
  • Brace your left elbow against the outside of your right knee.
  • Twist and stretch to your right side.
  • Hold for ten seconds.
  • Repeat on the opposite side.

• Shoulder Blade Squeeze

  This exercise works particularly the central muscles of your back as you focus on drawing and squeezing your shoulder blades together to open your chest muscles and help improve your posture.

  • Sit on an armless chair or stool. Maintain good posture.
  • Pull your shoulder blades together towards your back.
  • Hold for five seconds.
  • Relax.
  • Repeat three to five times twice a day.

When Lower Back Pain Strikes

Because of the pioneering work of back pain researchers, exercise has been found out and proven to be an effective treatment for lower back pain.

Perform these exercises to relieve lower back pain to stretch the muscles, tendons, and ligaments that support your spine.

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