You ought to incorporate lower back pain workouts into your daily routine, especially if you are suffering from sciatica or stiffness, or if you are getting older, since this is just one of the many factors which lead to lower back pain. You don’t need to spend a lot of time on these workouts. In the same way that brushing your teeth twice a day helps avoid dental issues, stretching and strengthening your back can benefit you into your 40s, 50s, 60s, and even older years by keeping your spine flexible and your back muscles strong. If you are suffering from severe back pain then you must make sure to get in touch with professionals specifically at Back Pain Ashford Kent.
The Top Lower Back Pain Stretches and Exercises
1. Knee to Chest
Pull your knees gently to your chest while lying on your back, and hold them there for a brief moment, after which release them. Repeat the exercise in a pulsing fashion. Repeat up to five times, letting go after each 20-second burst. Up to three times a day, you can execute the whole sequence.
2. Knee Rotation
Bend your knees and move them softly from side to side in a wiper motion while keeping your feet planted firmly on the ground. Your lumbar spine is gradually rotated during this lower back pain workout. Perform up to three times a day and rotate to each side ten times. This must be a soft, pleasant movement, so take your patience and don’t force yourself to perform it through any discomfort.
3. Extensions
Extend & gently press up your lower back while lying on your stomach. You may adjust this stretch by resting on your forearms or just refraining from stretching it all the way if it seems excessively taxing.
4. Cat/Cow
Start on your hands and knees while doing the cat/cow exercise by gently bending & flattening your mid-back 20 times. It’s a fantastic way to begin your day!
5. Foam rolling
One excellent method for releasing tense back muscles which could be aggravating lower back discomfort is foam rolling. Maintaining your posterior on the floor, place the foam roller beneath your mid-back and slowly extend your spine backwards. Repeat whenever required throughout the day, holding for 30 seconds at a time.
6. The Supine Twist
In addition to stretching your lower back, this pose also works on your glutes. Whenever you experience low back pain, your glutes may clench, making the pain worse. Start by laying flat on your back with your feet flat on the floor & your knees bent. Put your arms out to the side in a “T” shape. As you twist both legs to one side, retain your shoulders on the ground. After 20 to 30 seconds, bring your knees back to the centre & repeat on the opposite side. If the strain is too great for you, place a pillow or pile of blankets under your knees while twisting to each side.
7. The Pelvic Tilt
You might feel as though your entire pelvic area is immovable whenever you’re experiencing lower back pain. You may be able to slowly bring back movement to this area with the assistance of this stretch. On a yoga mat, start by lying on your back with your feet flat on the floor as well as your knees bent. Keep your posture neutral and let your lower back relax. If you lay the top of your hand beneath your back, you will notice a tiny curvature in your lower back. To flatten your lower back on the floor, engage your core muscles and then tilt your pelvis slightly upward. Do this 12–15 more times.
8. Hand-to-Big Toe Stretch
Tight hamstrings & adductors, also referred to as your inner thighs, may end up in a tight lower back. This position stretches things out by relaxing these muscles. Lying on your back, lift your right leg to your face. Place your hands behind your thigh or calf, depending on how tight your hamstrings are. Keep your opposite hip grounded and your opposite leg active. Your shoulders and head ought to stay on the ground. Hold for ten breaths in total. While keeping your opposing hip grounded, let your right leg drop out to the right. With your right leg out to the side, only extend as far as you can with the opposing hip lifting.
9. Pose of the Cow Face
Your outer glutes are stretched in this position given that tight outer glutes might lead to lower back pain. Sitting with your left knee pointed directly in front of you, raise your left heel to your right glute. With your knees stacked so they are both facing directly ahead, bring your right leg over your left. If they’re not stacked on top of one another, that’s okay. Your feet ought to be on either side of you, & your toes should be pointing behind you. Maintain a long spine by sitting upright, or add a small forward bend to make it harder.
Final Words
Your lower back is used for many different tasks, such as walking, running, and occasionally getting yourself out of bed in the morning. Regular stretching is a great way to maintain and enhance flexibility, lessen stress, as well as promote endurance growth.
