Best exercises for lower back pain
What can be the best exercises for lower back pain? As lower back pain is the name of a menace that we face today.
And to get rid of that we go for many of the best exercises for lower back pain. The best back pain treatment can be given through back strengthening exercises.
I termed it as a menace because the pain can rise gradually any time. And it’s like a sharp pain that is felt below the waistline.
We all come across lower back pain at some point in our life in some way or other. One of the most common causes of the lower back pain is the strain when we do some kind of heavy lifting or due to old age.
Along with exercises that will help strengthen your back muscles, you should also improve your sleeping habits. You could be adversely affecting your efforts in gym, if you are not taking a full-night of restful sleep.
And if you already have lower back pain problem then you might need to upgrade your mattress to an orthopaedic mattress.
Exercises for lower back pain relief
Having a back pain can make your life a literal hell where you can’t do anything just you have to suffer.
But the vicious lower back pain can be treated through various lower back exercises and back strengthening exercises.
There are many exercises for lower back pain that are used in the back pain treatment. According to a survey, the main cause of the occurrence of lower back pain is the nature of job one holds.
Suffering from lower back pain? Then going for lower back exercises are the best thing to do. As it helps in the back pain treatment at and also strengthens it.
Doctors and physicians also recommend exercising daily for at least 30 minutes during back pain. There are many effective lower back exercises that are being done to get rid lower back pain.
Hence, to get rid of lower back pain we take the help of some of the exercises for lower back pain which are as follows:
The flexibility of lower back pain:
If you don’t have a flexible back then mind it you are very much vulnerable to the onset of lower back pain.
So, there are many exercises for lower back pain that is done to increase the flexibility of lower back.
It is recommended to have a session lower back exercises for increasing flexibility daily for this purpose.
Start rotating your lower back:
At the time of lower back pain, the movement of your lower back becomes rigid so in order to make it movable start rotating it.
This is the best back pain treatment one can add to the list of the exercises of lower back pain.
You can perform this exercise by lying in supine position. Just bend your knees and place the full phase of your feet on the floor.
While doing it, try not to raise your shoulders from the floor. And with this in mind just roll both the knees from side to side.
And remember to touch each side of the floor while you rotate your knees. This the best back pain treatment one can have for lower back pain.
A strong abdominal muscle:
We all fancy for having good abs and all of have tried to have good abs and done exercises for it.
But the same abdominal workouts can be done as the back strengthening exercises to cure the lower back pain.
Abs workouts are the best among all the exercises for lower back pain. And also comes among the best back strengthening exercises.
Best exercises for lower back pain
Suffering from some severe lower back pain? Try doing some of the lower back exercises. Now, what can be the best exercises for lower back pain?
The back pain treatment has to be done with great caution and care so that we don’t injure ourselves.
Hence, here are some of the best back strengthening exercises that are done to cure lower back pain.
The ultimate dead bug:
One of the best back strengthening exercises. In this you need to lie down in supine position your both the feet should be in the air. And your knees should make the angle of 90 degrees.
After maintaining this position you need to raise arms one by one in the air just above your shoulder level.
The movement of extension of your right leg should be in sync with your left arm. And while doing it keep your back intact and pressed.
The same sets of the movement have to be done for the other pair of alternate hands as well.
Comes under the best and the easiest exercises for lower back pain. At first, just lie down to your left side.
Lie in such a way that your knees, ankles, and hips are crammed on the top of one another. After keeping your feet together open up your right knee slowly and bring it down.
The same movement has to be done on the other side as well.
The bird dog crunch:
The most efficient exercise one can include in their back pain treatment. The bird dog crunch is one of the most practiced back strengthening exercises.
How one can forget the name of bird dog crunch when we talk about the lower back exercises.
Come in tabletop position place your wrists above your shoulder line and knees just below your hips line.
Now extend your alternate limbs, your right arm should come forward with your left leg extending back.
While you extend them to their maximum reach don’t forget to maintain a flat back position. When you bring your limbs back, try to squeeze your abs and exhale. And repeat the same movement with the other sets of limbs.
Squat with body weight:
One of the easiest form of lower back exercises. Enlisted amongst the best exercises for lower back pain.
Just stand on both your feet. The feet should be widely spread (more than shoulder width). Now go down in such a way that your knees should not crossover your toes. Keep your body weight on your heels.
Simple exercises for lower back pain
Exercises for lower back pain can vary in their difficulty level. As some may find a particular exercise easy and some may find it difficult to perform.
So, what can be the best sets of simple lower back exercises to get rid of back pain? So, here is the best back strengthening exercises to get rid of lower back pain:
Bottom to heel stretch:
Bottom to heel stretch can be adopted for back pain treatment, these are the best forms of lower back exercises.
Kneel down on the floor with your palms placed on the floor in accordance with your shoulder width.
Now move the bottom part of your body backward. Try to maintain a curve in the spine and hold the stretch.
After holding the stretches just return back to the initial position.
The easiest forms of exercises for lower back pain. Lie down in pro-line position on your stomach.
Place your palms in front of you in such a way that the whole of your elbow region also touches the floor.
Now try to lift your upper body in such a way that the lengthening of the spine is possible. Feel a stretch in your stomach when you arch back.
Try to hold that position for at least 5 to 15 seconds and then return back to starting position.
Core exercises for lower back pain
The inclusion of core exercises can come very handy in back pain treatment. The core exercises can surely help you in the back pain treatment.
Hence here are the few of the core exercises for the treatment of back pain which are as follows:
There are some of the exercises that can trigger the onset of back pain. And there are some which can come really handy in getting rid of it.
Crunches come under the exercises for lower back pain. Crunches can help you to strengthen the back muscles and muscles in the stomach as well.
You need to lie in the supine position on the floor with bent knees and feet placed flat on the floor.
Just keep your hands in front of your chest or put it behind your neck. Now, while coming up try to tighten your abdominal muscles.
While coming out just release your breath and do not use your arm power to come up. Hold for a second or two and then again go back to the initial position with your back muscles intact.
One of the best exercises for lower back pain. And mostly comes under the list of most used back strengthening exercises.
The mention of plank almost comes everywhere whether it comes in the name of abs workout or getting rid of the severe lower back pain.
Lower back pain exercises for men
Sometimes getting rid of lower back pain can be a herculean task. And for that, we include many types of exercises for lower back pain.
So, here are the best exercises adopted for the back pain treatment which is as follows:
One of the most common lower back exercises for men. It helps to strengthen the lower back region.
There are some of the men who can’t do deadlift and also the back extension for them this is the key.
This helps to make an arc in the back with the help of the machine. And this also helps to prevent further back injuries.
The machine helps in the proper isolation of the back and provides a controlled motion.
Comes with the best lower back exercises and helps a lot in building the strength in the lower back.
Those who have just started to strengthen their lower back for them this is the best exercise to go.
People who also had back injuries in the past can opt for trunk extension exercises for lower back pain.
One of the simplest core exercises for the lower back. It not only helps you to make good abdominal muscles but gives you a strong back as well.
The compressions of lower back muscles are also reduced through this exercise. As we minimize the level of compression it also reduces the risk of lower back injuries.
Strengthening exercises for lower back pain
What can be the back strengthening exercises that can be included in the training program? Let’s find it out.
The set of lower back strengthening exercises is considered to be incomplete without Side Bridge in it. Side Bridge also strengthens the oblique muscle along with the lower back.
The key factor while doing this exercise is to keep all the muscles tensed while performing it. You may experience shaking while doing Side Bridge and that is normal too.
The back pain treatment is incomplete without the pelvic tilt exercise in it. One of the simplest back stretching exercises that one can do with ease.
Our back becomes stiff when we have experienced back pain for prolong period. And pelvic tilt can help you to increase the mobility of the back.
The whole movement should be isolated. And remember not to stretch the back muscle too far, as it may cause another injury.
Cat and camel:
Another common but effective exercises for lower back pain that comes handy a lot when you suffer from lower back pain.
It’s a kind of dynamic stretching that helps to get rid of back pain. This exercise is best for getting a flexible back.
But try not to overstretch it harder than your capacity otherwise you may injure yourself badly.
Back strengthening exercises for lower back pain
There can be enormous numbers of exercises for lower back pain. While choosing the best set for back strengthening exercises for the lower back pain you need to be careful.
As there are some of the exercises that can have a negative effect on you if not done in proper way. So here are the some of the best back strengthening exercises for lower back pain:
Comes under the simplest forms of lower back exercises. The best thing about this exercise is that you can easily perform it in your home as well.
In this exercise, you need to extend the alternate limbs at once and hold it for few moments. And further continued with the other set of limbs.
Cross knees abdominal curls:
This one is very much similar to the previous abdominal curls. The difference comes from the way we place our knees and executes the movement.
Also, the simplest exercises for lower back pain that one can easily do. The abdominal muscles are also largely benefited by this along with the back muscles.
Best stretching exercises of the back and largely used for the back pain treatment. If you talk about the back strengthening exercises then no one can miss knee to chest stretches.
It not only strengthens the lower back muscles but also makes it flexible. While lying in the supine position you need to bring your knees tucked towards your chest gently.
Do not forget to maintain the balance while performing this exercise.
Leg exercises for lower back pain
Don’t you wonder that how leg exercises can help you to get rid of the lower back pain? But it is true, as we opt for many useful leg exercises for back pain.
Sometimes the leg exercises for lower back pain can be very useful and handy than other regular exercises.
Hence the best leg exercises that are used widely for the back pain treatment is as follows:
While doing split squat remember to keep your back always straight. You can also lift some weight with it.
Split squat is one of the best back strengthening exercises that can be performed with or without weight.
You can also hold a dumbbell in your hand while performing the split squat.
Leg curls are the safest of all the exercises that you do if you have lower back pain. Just sit on the machine and keep your leg adjusted and straight.
Now, pull your heels towards you and keep it under control. You can also try it with one leg instead of two.
For some just sitting on a machine for hitting the leg muscles cannot be an ideal scene. But unless you are suffering from severe back pain this is the best option for you.
Just put your legs behind the pads of the extension machine and then extend your legs. Try always to keep your back straight and isolated.
Like the leg curls, you can also do this exercise with one leg instead of two for better effects.
Best gym exercises for lower back pain
Now say “sayonara” to back pain as the best gym exercises for lower back pain is on your way. People prefer to go to temple 2-3 times a day but if they will visit gym only once a day that will be more beneficial.
But the question is what exercise they need to do in the gym for curing back pain? Hence here are the best gym exercises for lower back pain:
One of the best lower back exercises that can be done in the gym. Just you need to stand on your both feet with the straight back and bent knees.
With dumbbells on your hands and palm facing inside of the body. Start raising the dumbbells side-wards.
Reverse fly is one of the best lower back exercises that can be done in the gym.
Bend over row:
Another exercise that can be done in the gym for curing the lower back pain. Bent over row can be the best solution for it.
Carry dumbbells in each of your hands stand with your feet apart according to your shoulder width.
Try to lean in front by bending from your hips with back fully straight. Keep your dumbbells in front of your knees.
From your knees pull the dumbbells up towards your chest. While lowering down bring the dumbbells slowly.
Exercises for stiff lower back pain
Back pain can happen to anyone at any point in one’s life. Back pain can occur in your upper, middle or lower back.
With the prolonged period of back pain, one can develop a stiff back. There are many sets of lower back exercises to mobilize the stiff back.
Hence, here are the some of the exercise for stiff lower back pain:
The cobra stretch:
To perform cobra stretch one does not have to go to the gym. It can be performed at any place of your liking.
Many people have reported the positive outcomes of cobra pose on lower back pain. While performing it remember to keep both the legs together and back straight.
Swiss ball wrap:
Now a day’s using Swiss ball for therapeutic exercises is a trend. The Swiss ball is also termed as fitness or medicine ball at places.
The usage of Swiss ball for curing back pain has increased day by day. The Swiss ball wrap is one of the many effective exercises for curing back pain.
This is one of the best back stretching exercises that can be done for curing back pain.
Floor exercises for lower back pain
The exercises done on the floor give your back the required stability and keep it away from further damage. Most of us prefer floor exercises for lower back pain.
Hence, here are the some of the best floor exercises that can be done to cure lower back pain:
Lying static leg raise:
The lying static leg raise can help you to exert more pressure than the normal exercise for lower back pain.
One of the most comfortable and soothing exercises for lower back pain. Try this exercise every day for at least for 20 to 25 minutes and you will see the difference.
- Lying lower back stretch:
If you want to perform some good stretching exercises then this best option for you to go. Try using your hands to pull your knees up to your chest level. You need to hold your position for at least 20 to 25 seconds.
Bad exercises for lower back pain
People love to see the moon because it shines. But there is always the other side of the moon that is dark and unseen.
In the same way, there are some of the bad exercises for lower back pain that can cause severe damage.
Hence here are some of the bad exercises for lower back pain which are as follows:
- Straight-leg deadlift
- Bent over row
- Behind the neck lat pull-downs
- Triceps Dips
- Torso twists
- Double leg raises
Rehab exercises for lower back pain
There are many rehabilitative exercises that can be very useful to cure lower back pain. Hence some of the best rehab exercises for lower back pain are as follows:
- Ankle pumps
- Heel Slides
- Abdominal contraction
- Wall squats
- Heel Raises
- Straight leg raises
- Hamstring stretch
- Piriformis stretch
Lower back pain exercises for women
Women are very much prone to lower back pain, because of their anatomical structure and built. So, here are the most suitable exercises for lower back pain for women:
For working on your lower back pain cable pulldown is the best exercise for lower back pain for women.
Your hands should be fully straight while holding the cable. Pull down the cable towards you by keeping your back straight.
Pull-ups can be very effective for the treatment of your lower back pain for women. It also strengthens your lower back.
Hold the bar with an overhand grip and pull your body up by keeping your back straight and tight.
Best stretching exercises for lower back pain
Stretching is the key to cure lower back pain. When the lower back becomes stiff then the stretching exercise comes handy.
Hence here are some of the best stretching exercises for lower back pain which are as follows:
- Myofascial release using a firm ball
- Stretching the piriformis and hip flexor
- Mobilizing the lower back
- Mobilizing the upper back
- Spinal extensions to strengthen the lower back
- Releasing pressure by supported bridge and belly flops
Hence, for more updates regarding lower back pain always visit HealthLove.in