Lower Back Exercises for Pain Relief

Back pain particularly lower back pain is a common occurrence. Research studies have found that 8 out of 10 adult people suffer from back pain at one point of time or the other. This main cause of back pain is overuse or injury to the back muscles. The back muscles are subjected to a lot of stress as they are being used constantly. They provide support to your entire body weight all the time. Even when you are sitting, your body is being supported by the back muscles. Then there are movements like bending and twisting and activities like lifting of heavy objects that tend to overstretch these muscles. As a result, the muscles become tensed and stiff. The main aim of doing lower back exercises is to ease off the tension from the back muscles.

Exercises for Back Pain Relief

When you are suffering from a lower back pain that last for more than just few days, you must visit your doctor to ascertain the cause. Doctors prescribe pain relieving medicines and recommend ice application in order to bring down the back pain. As the pain subsides, you must start some gentle lower back stretches for pain reduction. Here are a few effective stretching exercises:

Exercise #1
Stand straight on a level ground keeping your legs shoulder width apart. Place your hands on the hips and tighten your stomach muscles a bit. Now, slowly move your hips in a clockwise manner. After completion of 5 clockwise rotations of the hips, stop and stand straight for a minute. Then again start rotating the hips but this time in anti clockwise direction. It should be repeated 5 times. While doing any of the lower back exercises given here, make sure that you stay relaxed and breathe easily.

Exercise #2
Stand straight with your feet together and hands at your side. Gradually, bend forward while you keep your knees straight and your hands hanging loosely. Then try to touch your toes with your fingertips. Hold this position for 15-20 seconds so that you can feel a mild stretch in the lower back region. Then slowly move back to your original position. While doing these stretches for lower back pain, make sure you do not push yourself too hard in order to touch the toe. If you do this exercise regularly, you will be able to touch the toes comfortably after one week or so.

Exercise #3
For this type of stretching exercises for back, you need a chair or table or desk for support. Place the support at the front. Stand straight and relaxed and put your hands on the support. Keep your feet shoulder width apart. Make your abdominal muscles tight. Bend your knees and let your body move downwards. You should be bending the knees as much as you are comfortable. Do not put unnecessary stress on the knees. As soon as you feel the stretch near the hip, return to the standing position. This exercise should have 10 repetitions. During the back stretching exercises, keep your focus on your breathing. Exhale when you bend the knees and inhale when you stand up.

Exercise #4
Lie down on a flat and hard surface. Put one leg over the other in a crossed position. Now, try to pull up the straight leg towards the chest slowly. When you do this, you can feel a mild stretch on the hips and lower back area. Hold this position and count up to 30. Then straighten your legs and regain the original position. Put the other leg in the same crossed position and repeat the exercise.

Exercise #5
Lie down on your back on a hard and flat surface. Fold your right knee and put your right hand at the back of the knee. Bring your right leg near your chest. During this act, the left leg should remain grounded on the floor. Hold it for 5-10 seconds and return to your original position. Relax for a few seconds. Then bend the left knee and repeat the exercise with it. These stretches for back pain should be repeated 3 times on each leg.

These lower back exercises for pain relief will improve blood flow to the injured part of the back and supply valuable nutrients. This in turn will heal up the injury fast. Moreover, they will add more strength and flexibility to the muscles and thus prevent any further injury or back pain in future. Finally, I would like to tell you that while performing any of these back exercises and stretching, if you find that your pain is getting aggravated, then you must stop that immediately. Do only those back exercise which do not cause any discomfort to you.