Lower back pain affects millions of people across the globe and is severely debilitating for some. It can be caused by many factors, from injury to degeneration of the spine. Exercises are an important part of the treatment plan for back pain as they keep you moving and help strengthen your core muscles that support your back. Here are some of the best exercises for lower back pain relief:
- Stretch and strengthen the abdominal muscles: Lie on your back with knees bent and feet flat on the floor. Tighten the abdominal muscles and lift the head, chest and shoulders off the floor while keeping the knees bent in a relaxed position. Gradually tighten abdominal muscles as you raise legs straight up toward the ceiling, with toes pointed upward until they are 10-12 inches off the floor or as high as possible without lifting buttocks off the floor; then slowly lower legs down to starting position. Repeat 20 times in a smooth motion.
- Core stabilization exercises: Walking, cycling, and swimming can be great forms of exercise for people with lower back pain. However, if you want to get even more out of your workout, core stabilization exercises are the way to go. These include Pilates, yoga, and tai chi. Exercising in water is also a good option as it reduces stress on your joints and spine.
- Erector spinae stretch: A great exercise to do while watching TV or working at home, this involves sitting on a chair and leaning forward to touch your toes. It’s important to keep both feet on the floor when doing this exercise as bending only at one knee can put a strain on your lower back.
- Yoga: Yoga is great for relieving stress and helping you relax. It’s also great for your lower back because it stretches out your spine and helps you relieve tension in your muscles. Yoga is an especially good choice if you’re recovering from a serious injury or dealing with chronic lower back pain.
