If you’re one of the millions of individuals who experience lower back pain, you’re aware of how challenging it may be to get relief. There are numerous over-the-counter and prescription drugs as well as a variety of exercises that may be performed at home to relieve lower back pain, which is a very frequent ailment.
A common issue, lower back discomfort can be brought on by a number of things. Muscle strains and ligament sprains are the most frequent reasons for lower back discomfort. These might result from repetitive motions like twisting or activities like heavy lifting. Herniated discs, spinal stenosis, and arthritis are some more reasons for lower back discomfort. The etiology of lower back pain affects the course of treatment. The majority of patients receive treatment that combines rest, ice, and medicine. Surgery may be necessary for specific circumstances.
How Can Exercise at Home Relieve Lower Back Pain?
Exercising at home can be a great way to relieve lower back pain and improve your overall health. There are many different exercises you can do at home to relieve lower back pain, including stretches and strengthening exercises. You can also try yoga or Pilates to improve your flexibility and strength.
Lower back pain is a common ailment that can be caused by a variety of things, such as poor posture, incorrect lifting technique, or even stress. While there are a number of exercises that can be done at the gym to help relieve lower back pain, there are also a number of exercises that can be done at home.
To do this exercise, all you need is some space to do the exercise. Repeat all these exercises 10 times.
Best 5 Exercises at Home to Relieve Lower Back Pain:
But first, it is important to do some stretching before doing exercise.
1. Back Extensions
Back extensions are an excellent way to improve the health of your spine and increase your range of motion. They also help improve your posture, which can lead to a number of other health benefits and give great relief to your lower back.
To do a back extension, you will need to find an exercise bench, or something similar, that will allow you to lie flat on your stomach.
- Place your hands flat on the bench
- Press your feet to the ground.
- Arch your back and lift your torso off the bench.
- Hold for a few seconds, and then lower yourself back down.
- Repeat this exercise 10-15 times.
If you find that this exercise is too easy, you can increase the difficulty by adding weight to your torso. You can also try doing the back extension with your feet elevated on a bench or stool.
2. Wall Squats
Wall squats are a great exercise to help improve your strength and stability. They are also great exercises to help improve your balance and for your lower back pain. To do a wall squat,
- Stand with your back against a wall and your feet about shoulder-width apart.
- Bend your knees and slide your back down the wall until your thighs are parallel to the ground.
- Hold this position for 10 to 30 seconds, and then slowly raise yourself back to the starting position.
- Repeat 10 to 12 times.
3. Bird Dog Exercise
Bird Dog is an excellent exercise for improving core strength, balance, and coordination. It also helps to improve rotational power and hip mobility. To do Bird Dog,
- Start on all fours with your hands directly below your shoulders and your knees directly below your hips.
- Extend one arm and the opposite leg out straight,
- And hold for a few seconds before returning to the starting position.
- Repeat with the other arm and leg.
4. Pelvic Tilts Exercise
Pelvic Tilts are a great exercise to help strengthen, tone the pelvic floor muscles, and relieve lower back pain. They can be done anywhere, and are a perfect way to start your day. To do a pelvic tilt,
- Lie on your back on the floor
- With your knees bent and your feet flat on the floor.
- Tighten your pelvic floor muscles,
- And tilt your pelvis up towards your navel.
- Hold for a few seconds, and then release. Repeat 10-15 times.
5. The Bridge
The bridge exercise is a great way to improve your balance and coordination. It also helps to improve your strength and stability. To do the bridge exercise,
- Lie flat on your back with your feet flat on the ground and your knees bent.
- Push your hips and glutes off the ground until your body forms a bridge.
- Hold the position for as long as you can,
- Then slowly lower your body back to the starting position.
- Repeat the exercise 10 to 12 times.
If you experience lower back pain, there are a variety of exercises and drug therapies that may help relieve the lower back pain. All these are good exercises, all you have to be consistent.