Here is an excellent set of exercises for lower back pain for you. We often find old people supporting their back with their hand. Is the back pain sign of approaching senescence? No, definitely it is not. Many of our trained athletes and young players often experience back pain.
They are not old. Hence, we highly believe that back pain depends on the conditions, not age factor. Usually back pain in athletes and players is due to the stiffness and soreness of muscles.
Today we shall cover this topic in our discussion.
BACK EXERCISES FOR LOWER BACK PAIN
1. Back extensions
– Lie on the floor, with the floor in contact with your stomach.
– As suggested by the name, your back will experience some extension.
– You can support your torso with the help of your elbows. Place the elbows and the palm in contact with the floor.
– Keep the spine in an aligned position. The legs should also lie close to each other.
– Look forward. Do not let it rotate in any way. Keep the neck extended.
– Now slowly push your torso a little up, of about 30 degree to the ground.
– Do not let your neck curve like it is usually done in “bhujangasana”.
– While you do this, you have to inhale. And as you reach the 30 degree angle, hold the breath for a few seconds.
– Release the position and exhale as you go down back to the starting position.
2. Bottom to heel stretch
– Kneel down on the floor, just like the four-legged animals do. Feel like a leopard!
– Look straight at the front. The shoulders should be vertically aligned above the hands, and the hip region above the knees.
– Let your feet stick to each other.
– While doing this, keep note of your back curve. The curve should not be extreme, like a hanging wooden bridge. Can you visualize it?
– Now, you have to purr like a cat. Well, you do not have to tremble. Just push your upper body back. In other words, move your hips backward. The elbows become extended. They are not bent now.
– The curve of the spine should be maintained.
– Align your neck with the spine. Look downwards.
– Hold this position for a while, and then release.
LOWER BACK EXERCISES FOR PAIN
Our spinal cord has two components: the upper back and the lower back.
There are different sets of exercises which focus on the upper and lower both in their respective manner. Given are the lower back exercises you can help yourself with.
1. Knee Rolls
– Get a soft cozy pillow to be kept under your head. No, we are not making you sleep.
– Lie down on the floor and keep the pillow under your head.
– Fix your legs close to each other, and bend them at the knees.
– Extend your hands completely at the sides.
– Now, you have to rotate these bent legs first at the right, and then at the left.
– Take the bend knees at the right. Hold the position without moving the upper body. Release and then come back to the original position.
– Now, move thee bend knees to the left. Hold the position and then release.
– Your alternate movement of these bent legs pressurizes your lower back muscles, and keeps them of becoming stiff and sore.
2. Gluteal Stretch
– Lay down on your back, with your knees bent.
– You can rest your arms at the sides, palm facing the floor.
– Now keep your left leg bent. Slowly move the right leg over the left. Rest your ankle on the left knee.
– Gently lower down the right leg.
– Now with the right leg kept in stationary position, place the left leg over the right knee.
– Are you able to do it? It’s easy! And see, your lower back is getting toned!
BEST EXERCISES FOR LOWER BACK PAIN
What is best for your lower back pain? Here it is. A combination of the three crucial elements gives you the perfect lower back.
Stretching exercises are the best to eradicate the chances of injuries. Hence, lower back is not an exception. A lot of lower back injuries can be avoided by the stretching exercises. You have to include stretching in your workout! There are plenty of stretching exercises for lower back pain which range from simple to complex. You can find the suitable one, which is appropriate for your body, for your age and for your capacity.
Yoga is built on simple muscular movements which gradually change from simpler to the complex ones. The more your body becomes flexible, the more it acquires itself to the yogic asanas. Yoga gives you physical fitness as well as mental peace. This is what you may call 2-in-1 offer! Hurry up and grab it!
3. Strength Training
For any muscle group, the above two will provide resistance or avoid the chances of the arousal of lower back pain. But, our muscles need to be strong enough to endure the pressure. This is the offence system we need to develop in ourselves. Do the strength training, train your lower back muscles for the hard times and develop the strength in your lower back portion.
STRETCHING EXERCISES FOR LOWER BACK PAIN
1. Hamstring floor stretch
– Lie on the floor on your back. Bend your knees.
– The distance between the legs should be only a few centimeters.
– Now, lift your left bend leg with the help of your both hands. While doing this, let your other leg rest upon the floor.
– Give the lifted leg a pull with the hand, so that some pressure is exerted on the lower back.
– Slowly lower it down. Repeat the same with your right leg.
2. Knee to Chest stretch
– Lay down on your back on the floor. Your whole body should be aligned.
– The legs should lie close to each other. Now, bend your knees.
– Now, bring your left leg knee close towards your chest. You can press the knee with your hand to give it a little force.
– After a few seconds, release your left leg.
– Now repeat the same process with your right leg.
3. Spinal Stretch
– Lay down on your back. Extend your hands at the sides completely.
– Now, keep your legs in a straight extended position.
– Slowly raise your left leg and cross it over the right leg knee.
– Hold the position for a few seconds and then descend back to the original position.
– Now, do cross the right leg over the left leg knee.
– Give a little pressure and then descend back.
LOWER BACK PAIN EXERCISE FOR MEN
1. SIDE PLANK
– Lay laterally, by the sides, on the floor.
– You can support your upper body by keeping the elbow below. Rest the other hand on your waist.
– Legs should be extended straight, without any bending.
– Right now, at the current position, your hips and the pelvic region are in contact with the floor.
– In the next move, you have to raise the pelvic region a few inches above the floor.
– Hold for a few seconds, and then lower down to the starting position.
– Don’t let your body drag backwards. Maintain balance and be careful while doing this.
2. Partial Curl
– Lay down on your back on the floor.
– Bend your knees. Your legs should be a few centimeters apart only.
– Extend your hands straight towards the legs. At the initial position, your arms should be in contact with the floor, in a parallel manner.
– In the next move, curve your upper back a little. Lift the upper body up to 30 degrees.
– Now the arms which were lying down on the floor are raised straight towards the knees.
– The term itself suggests that the curve is partial, not complete.
EXERCISE FOR SEVERE LOWER BACK PAIN
Severe back pain makes it difficult to do the movements of high range. Even the easiest ones give immense pain. How to combat it? We have a few simple exercises you can try doing, without any difficulty. But, make sure to do it in a proper way, with increasing range in regular intervals.
1. Side bends
– Stand straight with your feet a few inches apart.
– Align your neck, spine and the legs in a proper erect way.
– Now, you have to bend at the sides.
– Bend at the right side first. Do this slowly and steadily, keeping in mind the range of movement you are able to cover.
– While doing this, bend your hands as well. When you are bending at the right side, bend your left arm at the right side from above your head. Simultaneously bend the right hand at the left side from below the head (near the stomach).
– Do the same with the left side. Remember the way arms move!
– As you progress with the range, the more tension is released out.
– Do not jerk!
2. Forward Bend
– Stand straight with your feet a few inches apart.
– Put your hands on your waist.
– Now, you have to lean forward, giving your back a slight curve.
– This is painful when you have a severe lower back pain, but as you do this, your pain sneaks out.
– Lean forward slowly and then come back to the original position.
– Increase the range as you repeat.
– You can also mix this exercise with the backward bend.
Stay healthy, stay Fit!