9 Exercises To Say Good Bye To Low Back Pain

Low back pain comes suddenly! Sometimes its the combined effect of long-term stress, other times its just a sudden injury. But the impact and pain of a low back injury can be pretty daunting.

One of the simplest ways to beat the low back pain is to stretch and exercise. What seems like the end of the world can feel better with just a few moves. These moves bring strength, mobility and ease the muscles around low back, abdomen and hips.

So, take up the advice of the doctor and begin with some healthy exercises. Here are 9 exercises that will help you eliminate low back pain for good!

  1. The child pose

Relieving tension of the low back muscles, this pose gives the much-needed mobility. While it can be easy to do regularly for back toning, it eliminates low back pain too. Just kneel on your yoga mat and begin the process. You can buy right yoga mats at dealvoucherz for discounts.

  • Widen your knee as much as the shoulders and kneel low on the yoga mat.
  • Gently bend low and push your lower back too.
  • Stretch your arms in the front and hold this position
  • Rest in this position for 30 seconds and repeat it thrice to get the best effect
  1. The cat/cow pose

Stretching the spine area this one is one of the best ways to give low back pain a relief. Kneel down on the yoga mat and align your hands and legs in the form of a cat or cow. Slowly breathe in and bend your body towards the insides making a curve that stretches the back muscles. Hold this position for 5 seconds. Now start exhaling and inverse the stretch by bending your body towards an outer curve. Push your stomach towards the floor and hips to the outer bend. Hold in exhaled position for 5 seconds. Repeat it multiple times to ease the low back muscles.

exercises back pain

  1. Twists

Lie straight on the floor and bent your knees. Now stretch the hands on both sides and twist the legs and face in opposite directions. Stretch the body entirely and let the knees touch the floor while looking on the other side. Hold this position for 30 seconds and then bend the other side. The twists will tone the muscles and ease out the pain. They also improve muscle strength and agility.

  1. Lunges

With both your hands supporting the body, bent on a plan position. Gently bring one leg to the level of shoulders and give a good lunge stretch. The pull will cause an effect on back, thighs and shoulders. Hold it for 30 seconds and then repeat with the other leg. This low lying lunging gives back a stretch and eliminates low back pain.

  1. Forward Bend

Stand straight and bend forward to touch your toes with your hands. This should be done while exhaling. Hold the position for a minute and stand straight again. Repeat the process for 3-5 times. This gives low back muscles a good stretch while also pressing on the stomach muscles. One of the best exercises for back pain!

  1. The baby pose

Lie on your yoga mat with your back at rest. Gently raise both the legs in the air and hold the toes with both the hands. Bend the knees and let them touch your stomach. Give the back, hips and shoulders the right stretch to lay straight on the floor. This exercise helps straighten the spinal cord, relaxes the body tension and cures back pain.

  1. Knee-chest stretch

Lie straight on the mat and bend one leg to bring the knee close to the chest. Hold the knee with both hands and try to give the back a stretch. Hold it for 30 seconds and repeat with the other leg. Repeat the exercise thrice. This helps in stretching the low back muscles from the core and relaxes the pain.

exercises for back pain

  1. Bridge Pose

Bridge pose can be slightly tricky but has an immense effect. Lying on your back bend your knees and rest the foot on the mat. Gently hold the foot heels and raise your torso while exhaling. Hold it for 30 seconds and relax. Repeat thrice to get good muscle toning and low back pain relief. Practice this one with good workout gears.

  1. Wall Sit

Stretch your back against a wall and bend as you sit in a chair. Hold on this position for almost a minute or more. This tones the body muscles especially the back, thighs and hips. Give mini breaks and get back to holding this position for as long as you can. Its an excellent exercise to eliminate low back pain.

 

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