Strengthening lower back muscles can be a treatment for many lower back pains, and also a prevention method. Strengthen your core and leg muscles too. Exercises increase blood flow to the lower part, which lowers the chance of stiffness. Also, it speeds up healing. Today we'll learn about the best exercises to help treat lower back pain, carefully chosen by Fitness Garage trainers.
First exercise: Bridges
How to do the exercise:-
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Lie on the floor and bend your feet flat, about hip-width apart.
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Press your feet down on the floor.
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Lift your hips off the ground until your body forms a straight line. Move your hands to meet below your back.
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Press your hips down while keeping your shoulders on the ground.
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Lower yourself to the ground and rest a bit.
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Repeat 15 times.
Second exercise: Knee-to-chest stretches
How to do the exercise:-
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Lie on your back on the floor.
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Bend your knees and bring them up close to your chest.
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Use your hands to pull your right knee toward your chest.
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Hold this position for 2 seconds, then return to the starting position.
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Repeat this exercise 8 - 10 times, in three sets.
Exercise 3: Lower back rotational stretches
How to do the exercise:-
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Lie on the floor with your knees bent and feet on the ground.
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Keep your shoulders fixed on the ground.
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Gently move your legs to one side.
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Wait for 10 seconds.
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Return to the starting position.
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Move your legs in the opposite direction.
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Repeat this exercise 3 times on each side.
Exercise 4: Draw-in maneuvers
How to do the exercise:-
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Lie down on the floor. Bend your knees and keep your feet flat on the ground.
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Breathe deeply.
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Try to tighten your belly muscles while breathing.
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Hold your breath for 5 seconds.
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Repeat the exercise 5 times.
Exercise 5: Pelvic tilts
How to do the exercise:
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Lie on the floor with your knees bent and feet flat on the ground.
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Stretch your arms wider than your body to support it, and press your lower back down.
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Lift your pelvis up while keeping your upper body still.
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Hold this for 5 seconds.
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Try to tighten your belly muscles.
Exercise six: Lying lateral leg lifts
How to do the exercise:-
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Lie on one side using your arm as a pillow for your head, and keep your legs together.
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Tighten your belly muscles.
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Lift both legs up as high as you can.
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Hold that position for two seconds.
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Repeat this exercise 10 times
Exercise 7: Cat stretches
How to do the exercise:
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Support your body on the floor with your hands and knees at hip-width.
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Arch your back upwards.
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Slowly relax and lower your belly toward the floor.
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Return to the starting position.
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Repeat this exercise 3 times.
Exercise 8: Supermans
How to do the exercise :-
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Lie on your stomach on the floor.
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Stretch your arms forward.
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Keep your legs straight and flat.
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Lift your arms and legs as high as you can.
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Try to tighten your belly muscles.
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Keep your neck muscles straight.
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Hold this position for two seconds.
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Repeat this exercise 10 times.
Exercise 9: Seated lower back rotational stretches
How to do the exercise:
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Sit on a chair.
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Both feet should be flat on the ground.
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Put your hands behind the chair to hold it.
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Twist to the far left while keeping your back straight.
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Hold yourself steady in each direction for 10 seconds.
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Repeat this exercise 5 times.
Exercise ten: Partial curls
How to do the exercise:-
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Lie on the floor and bend your knees with your feet flat on the ground.
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Place your hands by your sides.
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Breathe deeply.
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Engage your abs by tightening them.
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Lift your head and shoulders off the floor.
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Hold for 5 seconds.
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Repeat this exercise 10 times.
These exercises help strengthen the muscles in the lower back, which reduces pressure on the lumbar discs and also makes body movement easier and more flexible. But if the pain doesn't go away with these exercises, you should see a specialist doctor to set up a more precise therapy exercise plan for you.
