Health & Wellness
Top 10 Simple Exercises for Lower Back Pain Relief
September 27, 2024
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7 min
Lower back pain is a common issue that many people deal with, especially those who might spend a lot of time sitting or have jobs that require physical labor. At least one-fourth of U.S. adults report having low back pain in the past three months, national survey data shows. Research suggests that up to 80 percent of adults will experience low back pain in their lives, meaning that even if you haven’t had it yet and you don’t have it now, there’s a good chance you will — especially since back pain becomes more frequent with age.
That’s because as we age, our bodies undergo natural changes — declining muscle mass and bone density, for example — that can contribute to back pain. It doesn’t have to be inevitable, though. With weight-bearing exercises, it’s possible to slow down the progression of these changes, even reverse them, and improve bone density and muscle strength.
Here are the top 10 simple exercises that can help relieve lower back pain. However, it's always a good idea to consult with a healthcare professional before starting any new exercise regimen, especially if you have chronic pain or specific conditions.
Top 10 Simple Exercises for Lower Back Pain Relief
1. Pelvic Tilt
Lie on your back with your knees bent and feet flat on the floor. Flatten your back against the floor by tightening your abdominal muscles and tilting your pelvis slightly upward. Hold for a few seconds and then relax. Repeat 8-10 times.
2. Cat-Cow Stretch
Start on your hands and knees in a tabletop position. As you inhale, arch your back (cow), lifting your head and tailbone up. As you exhale, round your back (cat), tucking your head toward your chest and pulling your belly button toward your spine. Repeat 10-15 times.
3. Knee-to-Chest Stretch
Lie on your back with your knees bent and feet flat on the floor. Bring one knee toward your chest, holding your shin to gently pull the knee closer. Hold for 15-20 seconds, then switch to the other leg. Repeat 2-3 times per leg.
4. Bridges
Lie on your back with your knees bent and feet flat on the floor, arms by your sides. Lift your hips to create a straight line from your knees to your shoulders. Hold for a few seconds, then slowly lower your hips back to the floor. Repeat 8-10 times.
5. Child’s Pose
Kneel on the floor, then sit back on your heels and stretch your arms forward on the floor. Lower your forehead to the ground and relax your entire body. Hold for 20-30 seconds. This pose helps to stretch and relax the spinal muscles.
6. Lower Back Rotational Stretch
Lie on your back with your knees bent and feet flat on the floor. Keep your shoulders firmly on the floor, gently roll both bent knees over to one side. Hold for 5-10 seconds, return to the starting position, and repeat on the opposite side.
7. Bird-Dog
Start on your hands and knees. Extend one arm and the opposite leg, keeping both straight and level with your body. Hold for a few seconds, then switch to the other arm and leg. Repeat 5-10 times on each side.
8. Wall Sits
Stand about 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slide down until your knees are bent at about a 90-degree angle, holding this position for 10-30 seconds. Repeat several times.
9. Partial Crunches
Lie on your back with knees bent and feet flat on the floor. Cross your arms over your chest or put your hands behind your neck. Tighten your stomach muscles and raise your shoulders off the floor. Be careful to keep your lower back pressed to the floor, and don't lead with your elbows. Repeat 8-10 times.
10. Hamstring Stretch
Lie on your back with one leg bent. Hold the other leg straight up and gently pull it toward your body using a towel or your hands, until you feel a gentle stretch at the back of your thigh. Hold for 15-20 seconds and switch legs. Repeat 2-3 times per leg.
These exercises are not only simple but also effective in managing lower back pain. Regular practice can help improve flexibility and strength in your lower back, contributing to better overall spinal health. Remember to perform these exercises gently and stop if you experience any pain or discomfort.
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