Exercises for Lower Back Pain
Lower back pain can put any individual in high discomfort. Sometimes it becomes difficult to sit or stand for more than a few minutes. The lower back pain is often found in people who sit for 6 to 8 hours in a sitting job. Many women suffer from lower back pain during and after pregnancy.
No matter how many pain relieving sprays or ointments you use, you don’t get permanent relief. Physiotherapy is the solution to all the back pain problems. Here are some best physiotherapy exercises for lower back pain.
Bottom to Heels Stretch:
The bottom to heels stretch is an exercise that can help you to improve the mobility of your spine. Take a mat and kneel on your hands and knees. Your hands should be straight under your shoulders and knees under your hips. Don’t bend your back and keep your neck stretched and shoulders back.
Now take your bottom backward while maintaining the natural shape of your spine. Hold this position for two to three seconds before coming back to the starting position. Do 8 to 10 repetitions of this exercise.
Knee to Chest Stretching:
A knee to chest stretching exercise helps to stretch your lower back and hamstrings that allows achieving a good range of motion. You need to lie on your back and bend your knees. Now place your hands on the legs and pull your right leg towards your chest.
Hold this position for five seconds and repeat for the left leg. Repeat the exercise for both the legs alternatively. You can also perform this exercise by moving both legs up and down together.
Back extension is an excellent exercise for activating the extensor muscles and mobilizing the spine. Take and mat and lie on your stomach. Raise your body and balance it on your knees and elbows. Now push down on your hands and arch up your back. You will feel a stretch in your core while arching backward. Take a breath and hold it for 5 to 8 seconds. Then return to start position and repeat 8 to 10 times.
Pelvis tilts exercise helps you strengthen your abs and lower back muscles. Lie on your back and bend your knees. Then bend your pelvis a little and tighten your abdominal muscles.
Your back should feel like pressing into the floor while hips and pelvis rocking back.Maintain this contraction for minimum six seconds and take a few deep breaths. Repeat this workout 8 to 10 times.
The side plank helps you strengthen your core and back muscles. It also improves your balance and provides relief from back pain. To perform the side plank exercise, you need to lie on a mat on your side. Now raise your upper body with the support of the elbow and forearm. Keep your back straight and legs extended. Now lift your hips so that your legs core and the upper body becomes aligned in a straight line. Hold this position for 30 seconds or as much as you can.
Lie down on your back and bend your knees at 90 degrees. Squeeze your core and butt and lift your hips off the floor. Your upper body, knees, hips, and shoulders should be in a straight line. Hold this position for a minimum of 6 seconds. Now return to the starting position steadily and repeat.
These are the best exercises for lower back pain. All these exercises help in strengthing your core back and hips while increasing the mobility. Regular practice of these workouts under the supervision of a physiotherapist like physiotherapy Mermaid Waters can help you achieve complete relief from lower back pain.