The 7 Most Effective exercises for Lower Back Pain

The 7 Most Effective exercises for Lower Back Pain

exercises for Lower Back Pain

Everyone loves feeling healthy, mainly because they are able to perform their activities at optimum. At times, aches and pains might interfere with this, and among the most common aches is back aches.

Back pains are common for people between 30 and 60 years of age, and it occurs even more for anyone doing manual labor. For people who do white collar jobs, the posture they assume when seated at the office might cause them back pains.

The Causes of Lower Back Pain:

There are two types of pain when it comes to the back. We have chronic pain and tiredness. Tiredness is caused by general exhaustion and a bit of stretch on the back muscles while acute pain is caused by much more serious complications.

The causes include:

      A .     Muscle strain due to heavy labor.

When lifting or lugging heavy objects, the back is at times subjected to more strain than it can handle, and this leads to the stretching of muscles, hence back pains.

     B .     Bulging or herniated disk.

When the disk on your back bulges, its degenerated or herniated, you experience acute pain on your lower back. This is due to the nerve compression and inflammation that occurs.

    C  .     Monotonous positions and wrong posture.

The back is meant to be absolutely straight when sitting or working, and slouching may cause back pain. A monotonous posture, especially for people who work behind desks every day, may cause back pains. The back should occasionally be stretched.

    D.      Vertebral fractures.

Vertebral fractures are caused mainly by the occurrence of trauma. This can be due to a fall or a heavy impact on the back.

    E .     Spinal tumors.

Even though they are not common, spinal tumors may be the cause of chronic back pain. The abnormal growth of cells on the spine, whether cancerous or not, causes chronic back pain. Below is a list of the best stretches for lower back pain.


exercises for Lower Back Pain  :

Below are stretches to help lower back pain.

  1. )        Planks.

It is one of the most effective lower back pain stretches. Bend your elbows on the ground and rest your weight on them, then get your body into a pushup position. Your feet should touch the floor at the toes, but ensure that your weight is rested on your elbows. Straighten your back to be directly parallel to the floor and in a straight line from your shoulders to your bum. Hold that position for at least 1 minute, then turn your body to your right with your weight rested on one elbow. Hold for a minute then change to the left side for a minute as well.

  1. )       Knees to chest.

Knees to chest is a stretch to help with lower back pain, and it is performed very easily. Lay down straight on your back. Bend your knees, then using your hand, lift one of the knees to your chest. Hold it for 30 seconds, and ensure that you don’t lift any other part of your body from the ground. Do the same with the other knee.

  1. )        Floor hamstrings.

Retain your position on the floor, with your legs bend at the knees. Raise your legs upwards, then reach at your hamstring with your hands. Hold this position for 30 seconds, ensuring that your back is straight so that you can feel the stretch on your back. Repeat the same with the other leg.

  1. )       Back Stretch.

Back stretches for lower back pain are among the easiest exercises or back pain. Find a table, counter or any other furniture over which is as high as your waist. Hold it and bend at the waist. Feel the stretch on your back as you bend by leaning forward. Hold on for between 30 seconds and one minute and feel the muscles on your back stretch.

  1. )        Lying down quadriceps.

Lie down on your right side with your feet and hands in line with the ground. Bend your left knee at the back and reach for your left foot with your left hand. Ensure that the rest of your body remains straight. Hold your foot for 30 seconds then turn the other way and lie on your right side. Repeat the procedure using your right hand and foot.

  1. )        Hip flexors.

Hold one of your knees at an angle of 90 degrees from the grounds and bend the other knee on the ground. Gently stretch forward until you feel the stretch on your back. Change your knees.

  1. )       Cobra.

Lie down face down on the floor with your palms face down. Contract your butt and lower back muscles while slowly peeling yourself from the floor. Begin with your head, then chest, and finally your stomach, ensuring that your legs remain straight on the floor. Do this while supporting your weight on your palms, which should remain face down. Hold this position for 30 seconds then lay back on the floor.

Ensure that you consult your doctor before doing any of these stretch exercises for lower back pain. If after stretching the back pain still persists, visit your doctor.

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