Lower back pain is the excruciating pain in the back of the lower vertebra. This can be in the form of redness, swelling, or marking in the back. Pain in the lower back can occur to all people with different age groups and gender types. Try contacting your doctor before the pain is unbearable.
There can be multiple reasons for lower back issues, including posture, strains, etc. We have also mentioned 11 Exercises for lower back pain.
What are the causes of lower back issues?
While knowing about the different exercises to relieve lower back pain can be beneficial, understanding the causes can help your doctor diagnose the condition and provide a better alternative plan. Several reasons that can result in lower back pain-
1. Poor posture –
Poor posture comes from prolonged sitting in front of the computer or books. This can cause excessive strain on the muscles and ligaments of the lower back. Over a more extended period, this strain develops into lower back pain.
2. Muscle strains or injuries –
Muscle strains and injuries can be due to an accident or body bending in different directions. This can lead to pain, stiffness, and swelling, leading to lower back issues.
3. Herniated or bulging disc –
A herniated or bulging disc can help the spine shock absorbers and cushions between the vertebrae. However, over time these can irritate the nerves in the lower back and cause pain in the vertebrae.
Also Read: Back Pain? Take these Spine tests
4. Arthritis –
Arthritis can cause inflammation and damage in the joint or the lower back; this can cause pain and stiffness in the lower back.
Also Read: What Causes Back Pain When Breathing?
5. Osteoporosis –
Osteoporosis is a condition that makes the bones weak and brittle. These can be more susceptible to fractures and compression in the vertebrae of the lower back, which can cause limited mobility and pain in the back.
Also, Read Osteoporosis – Guard Against The ‘Silent Thief’
6. Obesity –
Excessive weight and continuous weight gain can lead to more pressure on the legs and the lower back joint. This can result in limited movement of the lower back, which can be a problem resulting in lower back pain.
Also Read: Risks of Untreated Chronic Back Pain
11 Exercises For Lower Back Pain
Exercising is one of the most effective ways to help in dealing with lower back issues or problems. A herniated disc or medication condition can cause these exercises. But performing exercise can help deal with the pain and relieve the condition. Here are 11 exercises for lower back pain.
1. Pelvic Tilt –
It is quite a simple exercise and can help with lower back issues.
- Lie on your back on a mat.
- Bend your knees and lie your feet flat on the mat.
- Tighten your abdominal muscles, tilt your pelvic floor, and flatten your lower left lower back.
- Hold this position for 30 seconds and repeat 10 -15 times.
2. Cat-Cow stretch-
To perform a Cat-cow stretch,
- Start with your hands along with your knees on the mat, bend your wrist, and understand your flexibility and hips.
- Make sure you are breathing through inhaling and drop your belly towards the floor.
- Exhale and round your spine towards the ceiling cat pose.
- Repeat for 10 to 15 breaths.
3. Child pose-
- A child pose is kneeling on the floor with a hip-width apart and their toes touching. Sit back on the heels, stretch your arms forward, and rest your forehead on the floor.
- Hold for 30 seconds.
- Repeat a few times.
4. Sphinx Pose-
- Lie down on your stomach and put your elbows under your shoulder and your forearm on the floor.
- Lift your chest off the floor and press the hips into the bottom. Stay within your limit.
- Hold on for some time and repeat.
5. Bird Dog-
- Lie down on the mat or the floor.
- They put the wrist under the shoulder and the knees under the butt.
- Extend your opposite arm and leg straight while keeping the back flat.
- Hold the position for 5 seconds and return to the starting position. Repeat with the opposite arm and leg and repeat ten times.
6. Glute Bridges –
When it comes to lower back pain. Glute bridges are the way to go.
- Lie down on the floor and put your feet closer to the hips.
- Lift your hips and squeeze your glutes.
- Hold for 5 seconds and release.
- Repeat ten times.
Learn more about Glute Bridges
7. Wall Angles –
Wall angels are postures that can put you against the wall and the feet shoulder-width apart.
- Place your arms against the back of the wall and at shoulder distance apart, and let your wrists touch the walls. Slowly raise your arms overhead and keep the elbows and wrists intact to the wall.
- Lower your arms and back down to shoulder height.
- Repeat ten times.
8. Side Planks –
- Lie down on the side with the elbow under the shoulders and feet stacked up.
- Lift the hips off the floor and keep the body straight. Hold on for 30 seconds and switch sides.
- Repeat for the same duration on both sides and avoid over-straining.
9. Piriformis stretch –
- Lie on the back, and put your knees in a bent position flat on the mat. Now cross the right ankle over the left knee and pull the left knee towards the chest.
- Hold for 30 seconds, change sides, and repeat on each side 5-6 times.
10. Quadruped Hip extensions-
- Start with the animal position on the mat. Then put your wrists under the shoulders and knees under the hips.
- Lift your right leg stretched out behind you. After that, keep your back flat.
- Stay in this position for 5 seconds and return to the starting position.
- Repeat the opposite leg and do ten reps on each side.
11. Hamstring stretches –
- Lie on the back with legs extended on the mat.
- Lift your right leg towards the ceiling and hold onto the back of the thigh.
- Gently pull the leg towards the chest until you sell stretches in the back of your leg.
- Hold for 30 seconds and switch sides.
Also Read: How To Sleep With Lower Back Pain – Risk Factors & Causes
Which is the best exercise for lower back pain?
Walking, swimming, and biking are some of the best exercises for lower back pain. Start with short sessions and increase the duration over time.
How to recover from lower back pain at home?
Stop your usual physical activities and prioritize rest. Apply heat occasionally to deal with mild or severe pain.
What is the best way to prevent lower back issues?
To prevent lower back issues, try to perform muscle-strengthening exercises.
Which yoga pose is good for the back?
Triangle poses if best to relieve the pain and tension in the lower back.
Also Read: Why Does Your Back Hurt?
The lower back issues can be due to an injury or slipped disc. Apart from that, arthritis and osteoporosis can also result in the development of these problems. A healthy lifestyle and exercise routine can help you develop the necessary muscle strength and mobility to repair the damage in the lower back and help you recover faster in case of injury.
This blog has mentioned all the exercises for lower back pain. However, you should consult with the best back pain doctors in Delhi for more details about the activities, diet, or surgeries regarding lower back pain and issues.
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