Lower back pain, more often than not, is a common symptom of musculoskeletal disorders. It can also result from the disorders involving the lumbar vertebrae. One of the best ways to treat the pain is by indulging in regular exercise. Exercises not only help alleviate the pain and lower the chances of its occurrence, but also help strengthen the back. In the following lines, we have listed some of the best exercises for lower back pain. However, before indulging in any of them, it is advisable to consult your therapist and orthopedic.
Lower Back Pain Exercises
- Lie on your back, with legs stretched out, and move your ankles up and down. Repeat 10 times, with both the ankles.
- Lie on your back, with legs stretched out. Now, bend your knees slightly and straighten them. Repeat 10 times, with both the knees.
- Lie on your back, with knees bent and hands below the ribs. Tighten abdominal muscles and hold for 5 seconds. Release and repeat 10 times.
- Stand straight, near to and facing a wall. Keeping one of the hands on the wall, slightly, raise your heels up and bring them down. Repeat 10 times.
- Lie on your back, keeping both the knees bent. Hold one leg, from behind the knee, and bring the knee as close to the chest as possible. Hold for 20 seconds and release. Repeat 5 times, with both the legs.
- Lie on your back, keeping both the knees bent. Hold one leg, from behind the knee, and slowly straighten the knee. As soon as you feel a stretch in the back of the thigh, stop. Hold for 20 seconds and release. Repeat 5 times, with both the legs.
- Stand with your back to the wall and balance the Swiss ball between your lower back and wall. Slowly bend your knees 45 to 90° and hold 5 seconds. Straighten the knees again and bend them slowly, 45 to 90°, while raising both arms over the head. Repeat 5 times.
- Lie down on the bed, with your back near its edge. Hold your knees as close to the chest as possible. Slowly, lower down one of the legs, making sure to keep the knee bent. As soon as you feel a stretch across the top of the hip/thigh, stop and hold for 20 seconds. Relax and repeat 5 times, with both the legs.
- Place the Swiss ball on the ground and lie on it, on your stomach. Now, start walking, keeping hands in front of ball. Stop when ball is under legs and come back to the original position. Again, start walking, keeping hands in front of ball. Stop when ball is under legs and slowly raise alternating arms over head. Once again, start walking, keeping hands in front of ball. Now, perform push-ups, moving slowly. Repeat 5 times.
- Walking (outdoors oron treadmill), swimming, bicycling (outdoors or on exercise cycle) and aerobics exercise are some of the activities you can indulge in, to alleviate lower pain.
- If you have a problematic back, avoid doing exercises like twisting hip, quick and bouncy movements, lying on stomach with legs extended and lifting together.