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Top 10 Exercises at home for Lower Back Pain Relief5 min read


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Lower back pain is remarkably problematic. According to the National Institute of Neurological Disorders and Stroke, around 80% of all adults suffer lower back pain at some time in their lives. And as there is a good chance that you are one of the 80%, you’ll know just how unpleasant it is. There are many exercises you can practice at home for lower back pain relief and the good news is you don’t need to have any kind of gym equipment.

Causes of lower back pain:

Many people experience lower back pain in their lives at some point. It is commonly assumed that older people are the only ones to experience lower back pain. But it can also be experienced by younger people too. Any injury to the lower back tissue, intervertebral discs, or nerve roots will cause pain in this region. Basically, any disturbance to the spinal joints will result in lower back pain.

Sprained ligaments and strained muscles

For most people, sprained ligaments or strained muscles are the causes of their lower back pain. It is true that older people have a greater risk of hurting themselves in this way because of their degenerative bones, muscles, and ligaments.

However, a younger person who lifts too much weight at the gym could easily tear several muscles in their back as well. In some cases, they may even sprain their ligaments by overstretching them from these actions.

Remember that ligaments are the fibrous tissues which keep our bones connected to each other. In fact, ligaments keep the vertebrae connected so that the spine can remain stabilized and the discs can stay protected. Once the ligaments in the spine are damaged, you can expect all kinds of pain to occur. Athletes experience this from sports injuries all the time.

Sciatica

Aside from extreme exercises and movements causing lower back pain, you can also get it from sitting too long. Spending hours on the computer will result in poor posture in your lower back.

This puts a lot of pressure on the nerve roots of the spine, resulting in damage to the sciatic nerve. The sciatic nerve is in both legs and the entire lower back. A damaged sciatic nerve is a condition called sciatica. The symptoms are lower back pain, muscle weakness, and difficulty walking.

Degenerative disc disease

Here is a cause of lower back pain that primarily affects older people. Degenerative disc disease describes a condition where your intervertebral discs wear down and lose hydration.

If there is a lack of water in your intervertebral discs, then it will be more difficult for them to resist pressure. As a result, the disc wall incurs the impact of this force. That is when the pain occurs.

Now, read on and let’s look at some of the ways to exercise for lower back pain relief at home.

1. Hamstring StretchesHamstring Stretches exercise for back pain

Why is hamstring stretches important for lower back pain relief as exercise? If your hamstrings are tight, your pelvis will not be so mobile, which means that your lower back experiences extra pressure. There are a few different types of hamstring stretches you can do, but as I only have space for one exercise per section, let’s look at the sitting hamstring stretch.

  • Sit on the ground with both your legs stretched out.
  • Bend your left leg so your foot is near the inner thigh of your right leg.
  • Stretch out your right leg but keep it slightly bent at the knee.
  • Keeping your back straight, bend forward and touch your right ankle.
  • Hold your position for about 30 seconds.
  • Repeat a couple of times then swap legs.
2. Basic CrunchBasic Crunch Exercise

The basic crunch is how press ups would have evolved if exercises could evolve. Press-ups are bad for your lower back and should be avoided. However, basic crunches are a great exercise for lower back pain. There are easy crunches and more difficult ones. The basic crunch is the easiest to start with.

  • Lie on your back.
  • Bend your legs so your feet are flat on the floor.
  • Put your hands behind your back.
  • Lift your upper body off the ground using your shoulders.
  • Avoid using your hands to pull yourself forward.
  • Repeat 10 times.
3. Pelvic TiltsPelvic Tilts Exercise

The pelvic tilt is a nice gentle exercise for lower back pain which increases the strength of your pelvis and your back. This increases the strength of your abdomen which means it can do its fair share when taking the strain. Here’s how you do a great pelvic tilt.

  • Lie on your back and put a small cushion behind your head.
  • Bend your legs, placing your feet in line with your hips.
  • Keep your chin tucked in and your body loose.
  • Tense your pelvic and lower tummy while breathing out.
  • Hold for 10 seconds or so and relax.
  • Repeat 5 times.
4. Cat StretchExercises at home for Lower Back Pain Relief

The cat stretch is an exercise that feels as wonderful as it looks. It is great not only for strengthening the back but also for lengthening it. If you want to get the most benefit out of this exercise for lower back pain, make sure your body is lined up correctly before you start.

  • Get on your hands and knees, keeping your knees in line with your hips.
  • Arch your back, trying to get your belly button as close to your spine as possible.
  • Relax your body, letting your abdomen fall towards the ground.
  • Return to the neutral position.
  • Repeat 5 times and try and do this exercise a couple of times a day.
5. Bird Dogbird dog exercise

The bird dog is one of those exercises that looks a lot easier than it is. However, done well, it works on the core muscles and strengthens the lower back. It also increases balance, which is an added bonus. Here’s how to do this exercise for lower back pain.

  • Start on your hands and knees.
  • Ensure your hands are under your shoulders and knees in line with your hips.
  • Extend your left leg backward and your right arm forward.
  • Return to the start position.
  • Repeat with your opposite arm and leg.
6. Dead BugDead Bug Exercise

The dead bug is the inverse of bird dog with the added bonus of a much funnier name. One of the benefits of this exercise is that you can choose how difficult you want to make this exercise for lower back pain; the further away your feet get, the more difficult it becomes. This exercise also useful to strengthen the lower back.

  • Lie on your back with your hands and knees up towards the ceiling knees bent at 90 degrees.
  • Move your arm so it’s pointing behind your head and your feet pointing towards the wall.
  • Bring your arm and leg back to their starting positions.
  • Repeat with your opposite arm and leg.
7. Knee rollknee roll exercise

The knee roll is another exercise that looks a lot more gentle than it is in real life. This position can be a bit uncomfortable to put a small cushion under your head and another one between your knees. With this exercise for lower back pain, if touching the floor with your knees is too difficult, go down as far as you feel comfortable.

  • Lie on your back and put a small cushion behind your head.
  •  Bend your legs, placing your feet in line with your hips.
  • Keep your chin tucked in and your upper body loose.
  • Roll your body touching your knees to the floor.
  • Keep your shoulders flat on the ground.
  • Take a deep breath and return to the starting position.
8. Tabletop Leg PressTabletop Leg Press Exercise

This is a great exercise for lower back pain that increases both your stability and your strength. Of all the exercises so far, this is probably the one exercise you should do, even if you can’t do any of the others.

  • Lie on your back with your knees pointing towards the ceiling at 90 degrees.
  • Place your hands on your knees.
  • Press your lower back into the ground, clenching your abs.
  • Push your knees away with your hands while pulling your knee into your hands.
  • Done correctly, your body shouldn’t move at all.
  • Hold for a few seconds and then repeat.
9. Wall SitsWall Sits Exercise

This is a good exercise if you’re suffering from back pain. You can do these instead of sitting on the sofa. Practice long enough and you may be able to do wall sits while watching your favorite TV show.

  • Stand about 12 inches away from a wall.
  • Lean back slowly until your back is flat to the wall.
  • Slide down the wall until your knees are bent.
  • Hold for 10 seconds or so.
  • Slide back up the wall (if you can’t slide back up, you went down too far).
  • Repeat 10 times.
10. Knee to Chest

This is very useful lower back exercises at home for back pain. But, do not do the knee-to-chest exercise if it creates or increases back or leg pain. Follow these steps to perform a safe knee-to-chest workout:

  • Lie on your back. Put your feet flat on the floor and bend your knees.
  • Draw your right knee up to your chest. Keep the left foot flat against the floor.
  • Hold for 15-30 seconds. Meanwhile, be sure to keep your lower back flat on the floor.
  • Next, lower your right knee. Repeat the routine with the left leg.
  • For each leg, perform knee-to-chest two to four times.

 
And there we have; ten great exercises that will help you with your lower back pain. Don’t wait until you’re rolling around the floor in agony. Do at least two or three of them each day and your lower back pain will be a thing of the past.


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