Lower back pain can be a nagging issue. And, you are not alone in this. Sitting on your desk for extended periods of time (yes, most of us with office jobs have to go through this year after year), or sleeping in a faulty position may aggravate the problem. But, the good news is, relief is just a stretch away! Yes, you read it right.
Often, lower back pain can be relieved or at least managed with simple stretching exercises. This is why we’ve curated the 7 best lower back exercises that can help you get rid of the pain and live a pain-free life. And, you don’t have to be super fit to perform these exercises too!
So, let’s take a look.
Lie down on your back on a stable surface. Bend your knees with feet firmly on the ground. Now, slowly raise your left leg upwards, while reaching behind your hamstrings with both hands. You should be able to feel the stretch on the back of your leg.
Hold the position for 20-30 seconds, release the hold and bring the leg to its original position. Repeat with the right leg.
If your leg is not straight while in the upward position, don’t worry. As you get used to it, the flexibility will come. This exercise gives a good stretch to your hamstrings and gives you instant relief from lower back pain.
Knees to Chest
This again is an easy exercise that anyone can do, no matter their fitness level.
This exercise is pretty similar to the previous one. Lie down on your back, bend your knees with feet firmly on the ground. Now, hold your left knee with both of your hand and bring it to your chest slowly. In case, you cannot bring to completely to your chest, bring it as close as you can. Hold the position for 20-30 seconds, let go of the knee and bring it to the original position. Repeat with the right knee.
This exercise stretches your back, relaxes your muscles and helps relieve back pain.
Well, most of us are pressed for time. But, that is no excuse for this exercise. You can do this one while sitting on your office desk.
Inhale deeply. As you exhale, slowly turn to your right and hold the back of your chair with your right hand. With the left hand, grab the right handle of your chair. Twist your torso as much as possible to face the back of the room. Release and come back to the original position. Repeat with the left side.
This is one of the most crucial of the 7 best lower back exercises as it helps you in relieving tension from the back, give a good twist to your spine and relieves lower back pain almost immediately.
So, if you have an office job, perform this exercise a few times a day and you’ll feel relief and improvement from the very first day.
This one again is aimed at twisting the torso and stretching the spine.
Lie down on your back. Now cross your left leg over the right one, while keeping the knee bent in a 90-degree angle. Try to touch the left knee on the floor on the right side. You can use your right hand to hold the left knee. Stretch in this position for 20-30 seconds and come back to the original position. Repeat with the right leg.
This easy exercise gives the good stretch to your spine, loosen up the vertebra and gives you relief from even the worst lower back pain.
Lying Down Quadriceps
This exercise can be performed standing up as well. In fact, you may want to perform it a couple of times throughout the day. However, doing it lying down eliminates the need to balance your body on feet. In case you have a lower fitness level than average, we advise you to stick to the lying position only.
Lie down on your left side, with knees bent at 90-degree angle. Your entire leg should be resting on the surface. Now, grab your right leg just above the ankle and slowly bring it closer to your butt. Hold the position for 20-30 seconds. You should be feeling the stretch on your quadriceps. Release the leg and bring it to the original position. Now, change side and repeat the stretch with your left leg.
Total Back Stretch
This is one exercise that you can perform at your home or office. In fact, if the reason for your lower back pain is to sit for long hours, then you may as well, perform this one after every two hours.
Simply stand up near a table or counter, keeping an arm’s length distance. Hold on to the table top or counter top with both of your hands. Lean forward to stretch your entire back and spine. Hold the position for 20-30 seconds. Repeat at regular interval.
This simple exercise will give relief to your back muscles that get cramped sitting in the same position and keep lower back pain at bay.
Take a Walk
Well, this one is no brainer. Walking is super beneficial for anyone with lower back pain. So, if you want to feel relief, simply stand up and take a short walk. In fact, going for the morning walk on regular basis can reduce your lower pain substantially.
In case, you can’t find the time or don’t have the fitness for long walks, simply get up from the desk after every hour and stretch your legs a bit.
When it comes to lower back pain, small lifestyle changes and simple exercises can go a long way toward overall wellness. Try out these 7 best lower back exercises at your home or office and waltz towards a pain-free life. In case, your lower back pain does not reduce even after doing these exercises, it may be the time to consult a doctor.