Bhanu Garg in Health

What Are The Best Exercises For Lower Back Pain 2023 Updated

What Are The Best Exercises For Lower Back Pain?

Lower back pain can sometimes be debilitating and for some others, it can be painful even if it occurs for one second. Staying active and enthusiastic is the only option to prevent lower back pains. Vedant Hospital gives you a peaceful place where you can consult the doctors or the experts of the hospital without having any hindrance. The hospital paves a way for a healthy life. No matter where you belong or what status you have, Vedant Hospital Thane treats nothing but your medical condition and lets you have a well and sound lifestyle which you may deserve. The staff of the hospital is dedicated to the work they perform. They help you in every step of your medical diagnosis and let you have relaxing and painless treatments.

What population is affected by lower back pain?

Lower back pain can be hectic. It is the most common medical condition that ever affects the population worldwide. Statistically, lower back pain affects almost 80% of people at one time or another worldwide. Although the origin of this kind of pain varies, it can cause damage to the musculoskeletal system that is the main cause of concern.

The musculoskeletal system is made of bones, tendons, muscles, ligaments, and other connective tissues. These multiple structural bones or ligaments provide support, and stability for the free movement of the body or mainly the backbone. These muscles play an important role in managing the normal curvature of the spinal column associated with lower back pain. These include the presence of hip flexor and hamstring muscles.

What kind of lower back pain is bearable?

If the lower back pain is minor, it can be somehow treated or may go away within a few minutes. But if it persists for more than three months, it can be chronic. In either case, staying active and maintaining a routine of a healthy lifestyle, can help to reduce lower back pain or may also prevent it from returning. So, if you are going through either minor or chronic back pain that stays for more than a month, it is high time to consult the doctor. Only your doctor may have your physical examination to consult the best medication for your pain. Moreover, your doctor may suggest some stretches that may help you in giving relief.

Best Exercises For Lower Back Pain

Knee-to-chest

This type of exercise helps to lengthen your back. This releases the pain and tension from your back. The way to perform knee-to-chest exercise is:

Lie down on the floor while keeping your feet flat on the floor.
With the use of both your hands, grab and hold your right lower leg. Interlace your fingers and clasp your wrist just under the knee.
Keep your left feet flat on the floor. Gently pull your right foot towards your chest. It will make you feel a slight stretch in your lower back.
Hold this position for at least 30-60 seconds. Relax your muscles, legs, hips, and lower back.
Repeat steps 2-4 with your left leg. You can repeat the procedure three times with each leg, having at least 30 seconds of rest in between.

Trunk rotation

Trunk rotation works on your core muscles, muscles on the sides of your pelvis, back muscles, abdomen and lower back pain.

Lie straight on the side of your back. Bring your knees towards your chest. It may appear like you are sitting on a chair.
Extend your arms out to the sides. Your palms should be face-down on the floor.
Keep your knees together and hands on the floor.
Gently roll both bent knees on your right side and hold the position for at least 15 seconds.
Return to the starting position. Then, repeat step 4 and turn your legs on your left side for another 15 seconds.
Repeat the procedure 5-10 times.

Cat-cow stretch

It is useful to maintain the flexibility of the lower back and the core muscles. It is beneficial for lower back pain or the pain in the whole back. To perform this exercise, maintain your posture and follow the steps:

Place your body in a position that makes your face see the floor. Put your hands onto the floor with your knees and hip-width apart. This is the starting position for cat-cow stretching.
Arch your back while pulling your belly button in the upward position towards your spine. Put your head in a forward direction. This is the cat stretch.
Hold the position for at least 5-10 seconds. You will feel a stretch in your lower back.
Return to the starting position.
Raise your head and let your pelvis fall forward. Create a curve with your back down toward the floor. This is the cow stretch.
Hold the position for at least 5-10 seconds and then return to the starting position.
Repeat each stretch 5-20 times.

You can also perform these stretches while sitting on a chair and your feet flat on the floor while keeping your hands on the knees.

Pelvic tilt

It can be simple to perform yet effective and helps to relieve the pain faster than others. The best part is this type of exercise helps to maintain flexibility.

Lie on your back with your knees in the bent position. Put your feet flat and your arms by your sides. The natural curvature will lift your lower back slightly off the floor.
Gently arch your lower back and push your stomach out while stabilizing your body position.
Hold for at least 5-10 seconds and then relax
Push your pelvis slightly towards the ceiling of your room. While doing this, tighten your body muscles. You may feel the push due to gravity. This will relax your lower back.
Make a repetition of 10-15 times daily.

The Takeaway

Lower back pain is painful and may pinch you tight giving your body a bad posture. Doing a regular activity, exercise, and maintaining a straight posture for a long time, may give you relief from such difficult medical conditions. These exercises mentioned above may give you soothing lingering back pain. If you are not able to perform these exercises by yourself, you can take help from any of your assistants or friends. They may give your legs and back support while pulling your body in a position.

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