What forms of exercise are good for relieving lower back pain?
Lower back pain can be excruciating. In severe cases, the pain can be debilitating and make it nearly impossible to function in any kind of daily activity. Many people are forced to use strong pain medication and other methods, which often come with their own problems.
Millions of people suffer from lower back pain across the United States. An increasing number of people have found great relief from lower back pain through regular exercise. Today, we’re going to look at a few exercises used to relieve lower back pain and other physical issues.
Bridge Exercise
Bridge exercises help increase the muscular strength of your hip extensors, which will provide more support to your lower back and relieve some of the pain. This exercise is most popular, however, for its ability to strengthen and tone the glutes.
Start this exercise by lying on your back with your arms against the floor on either side. Bend your legs at the knees, placing your feet flat on the floor.
Next, tighten up your abdomen and glutes, then slowly lift your hips. While you’re doing this, be sure that your back remains straight. Finally, slowly lower your buttocks and hips to the floor. This exercise should be repeated 10 times during your exercise session.
Trunk Rotation
The trunk rotation exercise is very useful in relieving tension and pain in your lower back. It works various muscles, including your internal and external abdominal obliques, along with certain leg and arm muscles.
Start this by laying on your back and pulling your knees up toward your chest. This will position you as if seated in a chair. Next, extend your arms all the way out to the sides, palms facing down against the floor.
With your knees together and hands on the floor, gently roll your knees to the right side. Stay in this position for 15–20 seconds, then return to the starting position. Repeat this exercise 10 times on each side.
Bird Dog Pose
The bird dog pose improves your body’s stability while encouraging a neutral spine and strengthening your back muscles, among other areas of your body. This is a great exercise for developing good balance and posture, too.
Start on all fours with your hands on the floor and your shoulders under you. Position your knees directly under your hips. While keeping your head aligned with your spine, lift your right arm forward and your left leg straight back. Stop once they’re parallel to the floor.
Hold for a very brief moment, then return to the beginning position. Perform the same pose with the opposite arm and leg. During this exercise, your abdominal muscles should stay tight, your back flat, and your hips level. Repeat 10 times on each opposing side.
Child’s Pose
Rather than strengthening your back muscles, the child’s pose lengthens your spine, promotes flexibility, and improves circulation to your muscles, joints, and disks in your back. It’s also effective at stimulating your digestive system and potentially relieving constipation.
To perform this pose, begin in a kneeling position, knees hip-length apart, and feet together behind you. Draw in a deep breath. As you exhale, lay your torso over your thighs, pressing your butt onto your heels, and stretch your arms along the floor above your head until your forehead is resting on the floor. Stay in this position for 20–30 seconds, then repeat 10 times.
Pelvic Tilt
A pelvic tilt is effective in releasing tight back muscles and improving your flexibility, both of which will help alleviate lower back pain. This exercise is also hopeful for strengthening your abdominal and buttock muscles.
Start off by laying on your back, knees bent and your feet flat. Either place your hands near the base of your head or put your arms to either side. Next, gently arch your lower back and push out your stomach. Stay in this position for 5–10 seconds.
Then, push your pelvis up slightly toward the ceiling as you tighten your abdominal and buttock muscles. Keep this position for 5–10 seconds, then relax. For this exercise, we suggest that you perform 10–15 reps per day at first, increasing to 25–30 reps once you’re comfortable.
Contact Dunedin Fitness and Movement for Exercises to Relieve Lower Back Pain
Dunedin Fitness and Movement is operated by the most popular holistic personal trainer in Dunedin and the surrounding areas. If you have any questions about using exercise to relieve lower back pain or if you’d like to schedule an appointment, call our team at (727) 755-3485 today.
