Are you experiencing lower back discomfort? This article will guide the reader through 13 workouts that can help with lower back pain, so you can try to get back up and running!
You’re Not Alone
Back pain in the lower back is among the most frequently encountered issues as physiotherapists, and we recognise how difficult this condition is. We have recently posted a post on the ‘8 Best Tips to Reduce Lower Back Pain’ discussing simple daily tips for reducing the pain in your back, but we intended to go a step further and provide our clients with specific exercises we’ve observed proven to be effective in our clinics repeatedly.
With 619 million people experiencing back discomfort in the world, as per the WHO, it’s important to know that you’re not on your own.Lower back pain exercises are a must part of your routine, particularly if you have pain, such as stiffness or sciatica, or you’re beginning to age, and unfortunately, unfortunately is among the main reasons for lower back discomfort. The exercises you do need to consume a lot amount of time.
As brushing your teeth twice per day is a good method to avoid dental issues the stretching your spine and strengthening it will help in your 40s, as well as your 50s, 60s, and beyond, as it ensures that your back muscles don’t weaken and your spine retains its flexibility.
Make sure you start slowly and keep track of the pain you experience while performing these lower back exercises! If you need a physiotherapist in Sydney to alleviate your pain, schedule an appointment. We also offer online physiotherapy services to those from a different location!
The 13 best exercises and Stretches to help Lower Back therapy.
1. From the knee to the chest
On your back, while lying on your back, gently pull your knees towards your chest, hold them for around a second, then release and repeat the motion in a fast-paced manner. Perform this for around 20 seconds at a stretch, then release and repeat the exercise up to five times. You can repeat the entire sequence as many times as you like every day.
2. Knee Rotation
With your feet flat on the ground, bend your knees. Then gently move them side to side using a windscreen wiper. This exercise to relieve lower back pain involves gently turning your spinal column. Do this 10 times and do it three times daily. Always take it slow, and avoid pushing into any discomfort – this is a soft, easy move.
3. Extensions
Sitting in your stomach on the floor, press your back gently up and then extend downwards. Don’t hold it for long, but repeat the move 10 times for three sets. Repeat this three times a day. If the stretch feels too difficult, you can modify it by resting your forearms or extending it completely.
4. Lower back rotation
Tuck an ankle behind your knee, and then gently pull that knee towards. Maintain the stretch at the level you are comfortable with for 20 seconds. Only place your knees on the ground when it’s comfortable to do this. Repeat five times on each leg. You can do this three times a day.
5. Cat/Cow
To do the cat/cow exercise, begin by placing your knees and hands, then gently curve and flatten your back twenty times. Repeat this 3 times throughout the day. This is an excellent way to begin your day!
6. Child’s Pose
Begin by putting your knees together and your toes touching. Lean forward towards the front and place your body on your heels. Do this for 30 secs. Repeat the exercise 3 times in a row and then do three sets each day. This should be a comfortable stretch, but it can be an excellent option if your discomfort is intense.
7. Foam rolling
Foam rolling is an excellent way to loosen muscles that are in your back, which could cause lower back pain. The foam roller should be placed under your mid-back, hold your backside flat on the floor and gently stretch your spine forward. Do this until you are able to hold for 30 seconds at a time, then repeat the exercise throughout the day and when you need to.
8. Pelvic Tilts
On your back, lying in a position on your back bend your lower back. Then bring it back to the floor and keep your back on the ground and not extending your hips (this is a tiny movement that you will feel within your abdominal muscles). Do this 30 times and repeat it as many times as you like during the course of your day.
9. Spiky ball rolls on glutes
Make use of a spiky ball to stretch the glute muscles that are tight. Use the ball to roll over the fleshy area of your buttocks for 30 to 60 minutes at a stretch. The glutes and the lower part of your body are closely linked, and stiffness or pain in one area can create issues with the other!
10. Hip flexor stretches
The stretch will be on your front hip. In a low lunge position and hold it for 30 seconds. Repeat 5 times per leg. Do up to 5 sets every day.
11. Piriformis stretch
This is a powerful stretching exercise for the glutes as well as the hips, and can be a challenge when you’re suffering from pain. Put one leg on the other leg in an arc and then gently lower your buttocks towards the floor. Do this for 20 minutes. Repeat each leg five times and up to 5 times a day. Be certain not to force through any discomfort.
12. Thread the needle
In a similar posture to downward dog, but on your knees, extend your arms to provide your back muscles the chance to stretch. Do this until you are able to hold it for 30 seconds. Repeat 5 times per side and up to 5 times daily.
13. Hamstring stretches
On your back, lie down with one knee bent and one leg elevated with a stretch band wrapped around your foot. For 30 seconds, repeat the legs five times, then repeat as many times a day.
How to Stop Lower Back Pain from Recurring
Although these exercises to relieve lower back pain will aid, it’s vital to know the reason why the pain starts initially.
A physiotherapist will assist you in determining the root cause of your issue and then design an individual program that is tailored to your specific needs to ensure you achieve the most effective results.
Lower back pain is a common thing to be blamed on the process of ageing, and while there’s some truth to it, the level of stiffness that you feel doesn’t have to be related to your age. We’ve seen a lot of 50-year-olds walk to our clinic with better spines than those of 20-year-olds due to constant and committed treatment and exercises.
As you get older, the fluid that lubricates joints diminishes, cartilage becomes thinner, er and muscles get tighter. But, there are other reasons to consider for the stiffness and pain in the back.
- In the event of dehydration: it can result in stiff muscles. The muscles are elastic tissue, which is why they’re the type of tissue that requires the most water in your body. Therefore, make sure you drink plenty of water.
- Inactivity is another reason; leaving your muscles inactive for a long time (sleeping at night, sitting in a chair for hours, etc.) may result in stiffening of them, so make sure to move them.
- Our bodies are prone to getting tighter due to stress: which can cause tightness and stress on muscles.
- A poor lifting technique is certainly: another main reason for lower back discomfort. Always bend your knees and breathe deeply, and wear a brace when lifting anything that is even remotely heavy off the ground.