Lower Back Pain: Exercises for Lower Back Pain Relief

There are number of reasons, which can cause lower back pain. Some of them are muscle strain, spasm, sprained ligament, joint problems, slipped disk, etc. However, the most common cause of lower back pain is doing activities, which a person is not used to. There are lower back pain exercises, that are a part of back pain treatment. If the exercises are done regularly help in restoring the strength of the back and can help the person to return to everyday activities. The exercises are the ones, which stretch and strengthen the muscles of the abdomen and spine, are the exercises to ease lower back pain. This is important, as if the muscles in the abdomen and back are strong, they help in maintaining good posture and also keep the spine in its correct position.

Exercises for Relieving Lower Back Pain

While choosing the lower back pain exercises, you will have to ensure, that there are some exercises, which will also help to work the buttock muscles. Like the muscles in the abdomen and the back, the buttock muscles also help in supporting the spine and relieve back pain. The exercises for lower back pain are as follows.

Hamstring Stretch
This is a lying exercise, which can also be done standing. To do this exercise for lower back pain, lie on your back. Place a rolled towel under your lower back, which will help in maintaining the natural arch of the back. Let the left leg be on the floor, but ensure you do not bend your knee. Slowly lift your right leg up in the air, support your leg by holding it with your hands. When you hold the leg, your elbows should be straight and straighten the foot as much as you can towards the ceiling. When you do this stretch, you will feel a stretch in the hamstring. Hold the stretch for 30 seconds before you release.

Cat Stretch
This is one of the lower back pain exercises for pregnant women. To do this stretch for lower back pain come down on all your fours in a table top position. Make sure your hands are placed exactly under your shoulders and the knees are under your hips. Drop your head down, tuck your hips and raise the middle of the trunk high, as much as you can. This will create a gradual curve of your back towards the ceiling. Hold the position for 10 to 15 seconds and repeat the stretch.

Wall Squats
This is a great leg exercise, which will help to strengthen the buttock muscles. To do this back pain relief exercise, stand with your back leaning against the wall. Your feet should be at a distance of 12 inches away from the wall. Keep your core muscles tight and bend your knees to make an angle of 90 degrees at the knee. Hold the position for 10 to 15 seconds and slowly come back to the starting position.

Leg Raises
This is a great thigh exercise, as well as a lower back exercise. To do it, lie with your back against the floor. Extend one leg straight on the floor and bend the other leg and place it on the floor. Tighten the abdominal muscles and lift the extended leg straight up about 8 to 10 inches off the floor. Hold the position for a few seconds and come back to the starting position and repeat the exercise on the other leg as well.

Knee to Chest Exercise
This is a simple lower back pain exercise, which helps in relieving the back of the undue stress, which has accumulated. Lie on your back and extend one leg on the floor. Bend the other knee and try to bring it closer to your chest. Support it with your hand and pull the knee towards the chest. Hold for 20 counts, release the leg and repeat the same on the other side as well.

There are some exercises to avoid with lower back pain. These include hip twists, hurdlers stretch, sit ups with legs extended. Before you do any of the lower back pain exercises, it is important, that you do some warm up exercises. Along with these exercises for lower back pain, you can also do the other exercises like walking, cycling, swimming, etc. These exercises are said to bring lower back pain relief. Before you start doing any of the exercises, do consult your health care professional.