
Lower Back Pain Relief: Best Exercises to Do at Home
Back pain is a prevalent issue that many people face on a daily basis. It often leads to lower body pain, tingling, and/or numbness. Although there are numerous reasons for lower back discomfort, advancing age, incorrect postures, and muscle strain are the most prevalent ones.
Exercise frequently relieves back pain and keeps it from getting worse. The spine and the muscles that support it are stretched and strengthened by the right and regular exercises. Do each exercise a few times when you initially begin. As it becomes easier for you, you can then increase the frequency of your workouts. Consult a physical therapist for physiotherapy exercises for lower back pain or another member of your healthcare team about safe exercise options if you're starting an exercise program because of persistent back pain or following a back injury.
Let’s learn more about lower back pain relief tips and the best at-home lower back pain exercises.
Read Also: Orthopedic Assistance For Back Pain Treatment
What are Causes of Lower Back Pain?
Lower back discomfort can result from a number of ailments and traumas associated with the back. It is a common type of body pain because your lumbar (low back) vertebrae (bones) support your body in many ways. Any problem with your lower back's structures can cause pain. Following are the causes that may lead to lower back pain:
- Strains and sprains: Strains and sprains are the most common causes of back pain. You can injure muscles, tendons or ligaments by lifting something too heavy or not lifting safely. Some people strain their back by sneezing, coughing, twisting or bending over.
- Spinal fractures: The bones in your lumbar spine can break during an accident, like a car crash or a fall. Certain conditions (like osteoporosis) increase your risk of fractures. Spondylolysis is a specific type of stress fracture or crack in spinal bones. It’s common in young athletes.
- Disk problems: Spinal disks have the important job of providing a cushion between your vertebrae. Disks can bulge from their position in your spine and press on a nerve (pinched nerve). They can also tear (herniated disk). With age, disks can get flatter and offer less protection (degenerative disk disease).
- Structural issues: A condition called spinal stenosis happens when your spinal column is too narrow for your spinal cord. Something pinching your spinal cord (like vertebral bone spurs) can cause severe sciatic nerve pain and lower back pain. Lumbar scoliosis can also lead to pain, stiffness and difficulty moving. Another structural issue that can cause low back pain is spondylolisthesis. It happens when a vertebra slips out of place, resting on the bone below it.
- Arthritis: Osteoarthritis is the most common type of arthritis to cause lower back pain. Ankylosing spondylitis, another type of arthritis, causes lower back pain, inflammation and stiffness in your spine.
- Disease: Spine tumors, infections and several types of cancer can cause back pain. Other conditions can cause back pain, too, like kidney stones and an abdominal aortic aneurysm. Chronic inflammatory conditions, like fibromyalgia, can also result in lower back pain.
Read Also: Modern Techniques For Back Pain Treatment
Effective At-Home Lower Back Pain Relief Exercises
You can take proactive steps to alleviate episodes of back pain while preventing further discomfort in the future. Two of the most effective strategies for reducing lower back pain are stretching and targeted back and abdominal strengthening exercises. Strong glutes support the back when walking, standing, and sitting, and strong hip flexors and abdominal muscles help with posture. Your mobility is enhanced when your muscles are properly stretched. Following are the at-home exercises for alleviating back pain:
- Knee to Chest Stretch: This stretch is an easy technique to get warmed up before working out.
- Step 1: Lay flat on your back with your feet flat on the floor and your knees bent.
- Step 2: Pull one knee against your chest with both hands.
- Step 3: Press your spine to the floor and tighten your abdominals. Wait five seconds.
- Step 4: Go back to where you were before and repeat on the opposite side.
You can do this stretch two or three times both at night and in the morning.
- Lower Back Rotational Stretch: To prepare your muscles for movement, try this simple stretch as well.
- Step 1: Lay flat on your back with your feet flat on the floor and your knees bent.
- Step 2: Roll your bent knees to one side and hold for 5 to 10 seconds while keeping your shoulders firmly on the floor.
- Step 3: Repeat on the opposite side after going back to the beginning posture. Repeat this exercise 2 to 3 times in the morning and night.
- Glute Bridges Exercise: The goal of this workout is to make your abdominal and glute muscles stronger.
- Step 1: Lay flat on your back with your feet flat on the floor and your knees bent.
- Step 2: Raise your hips upward, tighten your glutes and abdominal, and maintain a relaxed neck and shoulders. Take cautious not to put too much strain on your back.
- Step 3: Take three deep breaths to begin, then hold the pose as long as possible. Then go back to where you started. Five repetitions at first, then progressively increase to thirty.
- Cat and Cow Stretch: The lower back muscles will be strengthened and relieved by this stretch. Your muscles will become more relaxed if you perform this backbone exercise both at night and in the morning.
- Step 1: Lay out your hands and knees shoulder-width apart on the floor.
- Step 2: Pull your abdomen towards the ceiling while slowly arching your back.
- Step 3: Pull your shoulders back and look up towards the ceiling as you gradually relax your back and abdomen towards the floor.
- Step 4: Go back to the first posture and do it again. Do this workout twice a day for three to five repetitions.
- Seated Lower Back Rotational Stretch: Be careful not to twist too much during this workout as this could cause back pain.
- Step 1: Take a seat on a stool or chair without arms. Over your left leg, fold your right leg.
- Step 2: Twist and stretch to the side after bracing your left elbow against the outside of your right knee. Hold for ten seconds.
- Step 3: Do the same on the opposite side.
You can do this twice a day, three to five times on each side.
Read Also: What Is Sciatica? Causes, Symptoms, And Top Treatments For Pain Relief
Conclusion
Because the purpose of these exercises is to ease lower back discomfort rather than exacerbating it, move carefully and stop right away if you experience sharp aches. When you start exercising again, if you do have lower back pain, work your way up gradually when you begin again. Lower back discomfort may intensify if you have weak abdomen and back muscles.
Steer clear of motions that put strain on your back. Don't forget to keep an eye on your posture, ease the strain on your back muscles, lift swiftly with your legs, and maintain a straight back. Other ways to prevent lower back discomfort include quitting smoking and keeping a healthy weight in addition to exercising and strengthening your muscles.
Discover effective at-home lower back pain relief exercises to ease discomfort and improve mobility. If your pain persists or is linked to neurological issues, consult IBS Hospital for expert brain and spine care. Book an appointment today!
FAQs
Q1: Can I exercise with severe lower back pain?
A: If your pain is severe, it’s best to rest initially and consult a healthcare professional. Once cleared, you can begin gentle exercises designed to alleviate pain and improve mobility.
Q2: How often should I do these exercises for relief?
A: You can do these exercises 3-5 times a week, depending on your comfort level. Consistency is key, but avoid overexerting yourself.
Q3: Are these exercises safe for everyone?
A: Most exercises for lower back pain are safe and gentle. However, individuals with pre-existing conditions like herniated discs, sciatica, or osteoporosis should consult a doctor before starting any exercise program.
By -Dr Aaksha Shukla |
January 29, 2025 | 9 Min Read
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