7 Best Exercises To Relieve Lower Back Pain and Stiffness
Lower back pain is a very common problem, and many different things can cause it. Many people find that they cannot do the things they love because of their back pain. The good news is that there are exercises that can help relieve the pain and stiffness. This blog post will discuss seven of the best exercises for lower back pain and stiffness.
Let’s take a look at these exercises.
- Child’s Pose
This is a restorative yoga pose that can help to stretch the lower back and release tension. To do this pose, start on your hands and knees. Then, slowly lower your bottom down towards your heels while keeping your arms extended in front of you. You can stay in this position for 30 seconds to a minute.
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- Knee-to-Chest Stretch
Lie on your back with both knees bent and feet flat on the floor. Place your hands behind one knee and bring them toward your chest. Hold for 30 seconds, then switch sides. Doing this stretch can help alleviate tension in the lower back by stretching the muscles around the spine. It’s also a good way to get started on strengthening the core muscles that support the spine.
- Hip Bridge
There are various cause of lower back pain. And the hip bridge is one of the most effective exercises to relieve lower back pain. Lie on your back with feet flat on the floor and knees bent. Raise your hips until your thighs and torso are in line with each other, then hold for two seconds. Return to the starting position and repeat eight to 12 times. This exercise strengthens the muscles that support the spine and helps to ease lower back pain.
- Pelvic Tilt
Lie on your back with knees bent and feet flat on the floor. Flatten your lower back against the floor by contracting your abdominal muscles and tilting your pelvis upward. Hold for five seconds, then relax into the starting position. Repeat ten times, ensuring that you keep breathing steadily throughout the exercise. This move increases blood flow to the area and helps to ease stiffness in the lower back.
- Cat-Cow Stretch
Start on all fours with your spine in a neutral position. As you inhale, arch your back and look up toward the ceiling. As you exhale, round your spine and tuck your chin toward your chest. Repeat ten times, moving slowly and smoothly through the motions. This exercise helps to improve flexibility in the spine and can help alleviate pain caused by muscle tension.
- Piriformis Stretch
This stretch can help you if your pain is caused by sciatica, which is when the sciatic nerve becomes compressed. Lie on your back and bend your right knee to do this stretch. Put your left ankle on top of your right thigh and grab hold of your right leg with both hands. Gently pull your right leg toward you until you feel a stretch in your buttock. Hold for 30 seconds and repeat on the other side.
- Sphinx Stretch
Sphinx stretch is great for the lower back and can be done anywhere. Lie on your back with both knees bent and feet flat on the floor. Slowly bring your right knee to your chest, using your hands to grab onto your shin and pull. You should feel a stretch in the front of your right thigh and in your lower back. Hold this position for 30 seconds before slowly releasing and repeating on the other side.
The Bottom Line
So there you have it, the seven best exercises to help ease lower back pain and stiffness. If you’re suffering from back pain, try these exercises and see what works best for you. And as always, if the pain persists or gets worse, be sure to consult with a doctor or physical therapist.