Exercises for Lower Back Pain Relief

What is Lower Back Pain?

Lower back pain is usually referred to any pain present in the below region of the backbone. This type of pain is typically seen in adults. There are many factors that are responsible for lower back pain some of these are mentioned below –


Common Cause

  • Muscle strain –   Strains mostly happen when a muscle is tired due work or get weakens.
  • Ligament sprain – Ligaments joins the spinal vertebrae and gives immovability to the lower back. They can be harmed with a sudden movement, any injury or a long stress.
  • Poor posture – Wrong posture positions before the TV or during long working hour produce weakness, joint pressure and stress the spine that protects your vertebrae. Sleeping on the wrong mattress can result in lower back pain getting worse. An appropriate mattress topper for lower back pain provides healthy sleep and good sleeping posture.
  • Age –   Large amount of work may cause continuous degenerative changes in the spinal plates and joint degeneration of the joints of the spine. Other reasons for low back pain include bladder or kidney infection, endometriosis, cancer or ovarian problems.

Symptoms in lower back pain can be seen in a different kind of ways. For example –

  • Whether pain is slow or sudden in the lower back.
  • Sudden pain can be felt moving from the low back to the back of the thigh. This may consist of numbness (sciatica).
  • Muscle spasms and tightness occurs in the low back, pelvis and hips.
  • Pain that get worse after quite long hours of sitting or standing.
  • Pain is felt whilst standing up straight, running or going from one position to another.

Exercise for Lower Back Pain

Try to do these simple exercises regularly. Try to breathe throughout the exercises. Do these exercises 2 to 3 times daily, these exercises will surely help in reducing lower back pain.

Hamstring – Rest on the floor, pull your thigh nearer your chest to around ninety degrees. Extend your knee straight unless a stretch is felt in back of thigh. Hold this posture for a minute. Repeat this with the opposite leg.

Single Knee to Chest – Pull your knee towards the chest unless a stretch is felt in hip and then relax your back. Rest for 15 seconds; Repeat the same with opposite leg. Repeat 5 to 10 times for each leg.

Pelvic Tilt – Move down the back with the help of tightening stomach and buttock muscles. Hold it for 10 seconds then relax and repeat this 10 times.

Cat stretch – In this exercise you have to put your palm under the shoulders and the knees under your hips. Put your head down while holding your hips below and raise the center of your back as much as that you can. Try to make a simple bend of your back toward the roof or in upward direction, stay like this for 5 seconds and repeat this 10 times.

Camel stretch -Try to form a backward position through forming a curve and raising the back upward. Hold for a short time and then slowly move the back into a hanging down position. Repeat 10 to 15 times.

Hip Flexor – Rest on your back pulling one knee towards the chest to hold the back level. Let the opposite thigh to fall over the surface of the sleeping cushion, stay for 30 seconds and repeat 2 times for each leg.

Support on Elbows – Rest on a strong surface on your stomach, supporting on your elbows. Keep pelvis, hips and legs in relax position. Hold for 30 seconds. Repeat this 3 to 5 times.

Lumbar Rotation – Slowly move your knees side by side each other in an easy back motion. Then move your back slowly and repeat this exercise 10 to 15 times.

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