10 best exercises for low back pain

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A simple 15 minute complex will ease your agony.

Why does the lower back hurt

Low back pain is a very common problem and the second most popular (after colds) reason to see a doctor.

The causes of pain can be very different: muscle injuries and spasms, damage to ligaments and tendons, degeneration of intervertebral discs, inflammation, nerve compression, and even kidney stones or cancer.

If the pain has not yet made you see a doctor, it is most likely not severe and appears only from time to time. For example, after a long day at work in an uncomfortable position or in the morning.

With such sensations, you can easily cope with the help of simple exercises.

What exercises for lower back pain to do

Studies show that back pain is often accompanied by weakness in the extensors of the back, the muscles that surround the spine and stabilize the core.

Exercise will help strengthen your weak back, abs, and glutes, while gentle stretching works as an analgesic, relieves muscle stiffness and increases range of motion.

1. Inclination of the pelvis lying on the back

Lie on your back, preferably on a hard surface. You can place a pillow under your head to make it more comfortable. Bend your knees and place your feet on the floor.

Tilt your pelvis back so that there is no free space between your lower back and the rug, and your buttocks are slightly raised from the floor. You can imagine pulling your pubic bone towards your belly button to help you make the right movement.

Fix this position, spend five seconds in it, and then relax, allowing the lower back to rise again from the floor in a natural arch. Repeat the exercise 10 times.

2. Glute bridge

Lie on your back, place your hands along the body, bend your knees and place your feet on the floor. Lift the pelvis from the horizontal and lift it so that the body is stretched from the shoulders to the knees in one line.

At the top, squeeze your buttocks with all your strength, and then slowly lower yourself back to the floor and repeat the exercise. If you want to increase the load, stay at the top point for 2-5 seconds. Repeat the exercise 10 times.

3. Dead beetle

Lie on the floor, bend your knees and press your feet against the mat. Perform a pelvic tilt, as in the first exercise - press your lower back to the floor, tighten your abs.

Then, keeping your lower back pressed, extend your arm over your head and lift the opposite leg. Lower and repeat on the other side. Do five times with each.

4. Pulling one knee to the chest

Lie on your back on the floor, bend your knees and press your feet against the mat. Raise one leg and grasp the thigh under the knee with your hands. Gently pull your knee up to your chest as close as you can, but do not overdo it: you should not experience pain or severe discomfort - just a gentle stretch.

Hold the position for 30 seconds, then release the hip and repeat on the other leg. Perform three times on each side.

5. Pulling both knees to the chest

Grasp your legs under your knees with your hands and pull them closer to your chest so that your pelvis comes off the floor. Press your hips to your stomach and hold in the position for 30 seconds. Then return your feet to the floor, rest a little, and repeat two more times.

6. Back stretching on knees

Get on all fours with your knees under your hips, palms under your shoulders. Then push your pelvis back and sit on your heels, lower your head. Spend 30 seconds in this position. Feel your back and shoulders stretch.

7. Pose of the cobra on the elbows

Lie on your stomach, stretch your legs, place your forearms on the floor, and lower your head with your forehead on the mat. Leaning on your hands, lift your chest off the rug and stretch your head toward the ceiling.

Do not lift your hips off the floor, do not lift your shoulders to your ears. Feel your belly stretch. Spend 30 seconds in this position, lower your chest to the floor, rest a little and repeat two more times.

8. Twisting on the back

Lie on your back, place your hands on your chest, bend your knees and place your feet on the floor. Press your upper body to the floor and try not to pull off your shoulder blades throughout the exercise. Twist the torso and place both knees on the floor to the right of your body. Then return them to their starting point and repeat the same on the other side.

Move smoothly, strive to put your knees on the floor, but do not press hard. Do it five times in each direction.

9. Bird - dog

Get on all fours with your knees under your hips and your palms under your shoulders. Tighten your abs to avoid arching your lower back. At the same time, lift your right leg and left arm off the floor and straighten them so that the limbs are in one straight line with the body.

Make sure that the hips and shoulders are not twisted, and the lower back does not sag. Do it five times on each side (for a total of 10). If you want to increase the load, fix the position for 2-5 seconds.

10. Raising arms and legs while lying on your stomach

Lie on the floor on your stomach, stretch your arms straight over your head, straighten your legs. At the same time, lift the opposite arm and leg off the floor, lower it back and repeat on the other side. Do 10 reps in total, rest a little, and then two more sets.

How often to exercise for low back pain

You can practice daily and even several times a day - the whole complex will take about 12-15 minutes, so you don't have to rebuild your schedule much.

As for the time of day, you can exercise both in the morning as a little exercise, and in the evening to relieve muscle tension at the end of the day.

If the conditions are right, try doing some of the movements during breaks from work - this will help disperse the blood, stretch tight muscles and prevent pain.

What to do to prevent back pain from returning

If you lead a sedentary lifestyle, approaching middle age and are overweight, a set of exercises will only alleviate the pain, but not protect against its occurrence.

To forget about problems with the lower back, you need to move regularly and in a variety of ways. And we are not talking about strengthening and stretching the back, but about classes in which you train all muscle groups.

Sign up for a yoga class or go to the gym: strength training and stability and balance exercises are great in relieving and preventing lower back pain.

Go to workouts regularly - two or three times a week, and over time you will forget what a sore lower back is.