Whenever you are suffering from the aches and frequently the debilitating soreness from lower back pain, you probably won’t feel like doing much except to stay in bed. However, according to recent research, any type of exercise – whether it happens to be stretching, aerobic exercise, or core strengthening – is the best thing you can due to ease your pain as well as reduce the risk of lower back pain recurring.
Exercises To Streghten Lower Back
What is great about gentle stretching is the fact that you can even do it when you are in pain. Also it frequently provides the quickest relief.
Here are a couple of tips you should keep in mind before you get started: try holding each of the stretches for 10 seconds at least, and preferably for 30 seconds or even longer. The longer you hold the stretches, the greater the pain-relieving benefits will be. Also, if you enjoy the stretches, they will feel even better to you. Instead of rushing through the moves, turn some soothing music on, and use your stretching time as an opportunity to renew and relax.
1. Child’s Pose
Performing this yoga posture will gently stretch your lower back muscles, which if you are currently in pain have most likely contracted.
Start off with your hands on knees flat on the floor. Have your knees underneath your hips and your hands underneath your shoulders. Reach directly out in front of you. extend your arms and put your palms on the floor flat. Sit your hips slowly back towards your heels, and drop your chest and head down as your arms are extending further. If the stretch is too much for you, put a pillow under your stomach to prop yourself up some and reduce the stretch on your lower back muscles. Remain in the position for 20-30 seconds, or longer is possible.
2. Cow/Cat Stretch
With this dynamic movement, your lower back muscles are moved in two directions, which builds on the Child’s Pose to soothe soreness and help with lengthening contracted muscles.
Start with your hands and knees placed on the floor, keeping your knees underneath your hips and your hands underneath your shoulders. In this position your spine needs to be parallel with the ground. Next, round your back, round your back, and stretch the middle of your back that is in between your shoulder blades – the way a cat stretches through rounding his back. Hold this position for 5 seconds. Next, relax and allows your stomach to fall down as you start gently arching your lower back. Hold in position for 5 seconds. Then repeat the movements for at least 30 seconds, or even longer if possible.
3. Lower-Back Twist
Them movement stretches your glutes in addition to your lower back, which may tighten whenever you are experiencing low back pain, which can ultimately cause more pain.
Start by lying down on your back with your feet flat on the floor and your knees bent. Extend your arms to your sides so they are in a “T” position. Your shoulders should stay on the ground while you roll both of your knees gently to one side. Remain there for 20-30 seconds, and then return to your starting position. Repeat this movement on your other side. If this stretch is too much for you, then put a stack of blankets or pillow underneath your knees while you are twisting to the side to make it easier.
4. Knee-to-Chest Stretch
This move also helps to lengthen your contracted lower back muscles. Start out by lying on your back and place your feet flat on the floor and bend your knees. Have your hand rest either just below your kneecaps or right behind your knees. Bring both of our knees slowly towards your chest, and use your hands to pull your knees gently. Hold for 20-30 seconds, then return to the position your started in.
5. Pelvic Tilt
Whenever you suffer from lower back pain, it can sometimes feel like you can’t move your whole pelvic area. Doing this stretch can help you begin to bring some of the movement gently back to the area.
Start by lying on the floor and have your feet flat on the floor and your knees bent. Try relaxing your lower back, while maintaining a neutral position. Turn your core muscles on and flatten your lower back to the floor by tiling your pelvis slightly upward. Repeat this move 12-15 times.