.5 Best Lower Back Exercises to Relieve Back Pain
5 Best Lower Back Exercises to Relieve Back Pain
We know how important your back is to you.
That’s why we provide products and services to help give you relief from discomfort, help you recover from a back injury, and find a treatment plan that works for YOU.
Because we know that a healthy back means a healthy life and not just a healthy body.
It’s no secret that lower back pain can be debilitating, but did you know that these five simple exercises can help you manage the pain and even prevent it?
1. Cat-Cow Stretch
The cat-cow yoga pose is an easy way to relieve back pain.
Start on your hands and knees, with your knees hip-width apart and your hands directly under your shoulders. With a neutral spine, curl your toes under and press into your palms as you reach straight up. This is a cow pose.
Then flip it on its head: press into the floor with your palms and tuck in your toes as you round through the spine. This is a cat pose.
Repeat the sequence, flowing between cow and cat poses, 10 times
2. Lower Back Rotational Stretch
-Get on all fours, your hands directly under your shoulders, and your knees directly under your hips.
-Extend your right arm out in front of you.
-Rotate your hips to bring your right hip to the floor. Your left arm will be extended straight up towards the ceiling.
-Keeping both arms extended, rotate back to the center.
-Repeat on the opposite side.
3. Knee to Chest Stretch
Lower Back Knee to Chest Stretch
Starting Position: Lie flat on your back, with a rolled towel or small pillow under your head. Your knees and feet should be flat on the floor.
Action: Bring one knee up to your chest and clasp your hands together behind that knee. Hold for 10 to 20 seconds and then release. Repeat with the other leg.
Benefits: This is a gentle stretch for the muscles in the back of the hips (hamstrings) and lower back (lumbar spine).
4. Piriformis Stretch
By stretching the piriformis, you can relieve your lower back of some compression. To stretch your piriformis, follow these steps:
1. Lie on your back while keeping your legs straight and together.
2. Bend your right knee so that it points toward the ceiling and put your foot flat on the ground.
3. Cross your left leg on top of the right, placing your left ankle on top of your right knee.
4. Grab onto the back of your right thigh with both hands and pull until you feel the stretch in the buttock area of your left leg.
5. Hold for 30 seconds and repeat three times on each side.
6. If you find it difficult to keep both shoulders flat on the ground, try putting a pillow under each shoulder to help support you while also keeping your chest open.
5. Kneeling Lunge
Good morning! It’s time to stretch out your lower back with the Kneeling Lunge.
Place your right knee on the floor, keeping your left foot on the ground.
Make sure your right foot is far enough forward that you can maintain a 90-degree bend in that leg.
Next, place your hands on either side of the left knee, and begin to push down into the left knee as you stretch out through the lower back.
Keep pushing down for about 10-30 seconds, then switch sides.
Repeat this process 2-3 times on each side!
Neck Pain best exercise:
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