If you experience pain a lot in your lower back, the best and the most efficient way to get rid of it is through exercises that focus on your lower back. This exercise can also strengthen your arm muscles, the core and leg.
Here are some exercises you should try out to get rid of lower back pain
1. Bridges
Bridges fixes your gluteus maximus which is your big buttock muscle. You use this muscle when you move your hips, especially when bending to a squat.
This muscle is vital in your body and it’s essential in keeping it strong so it can give support to your lower back.
Here’s how to do a bridge:
- Lie flat on the ground
- Bend your knees with your feet placed flat and apart on the floor.
- Keep your arms beside you and press your feet on the floor.
- Lift your backside off the floor until your body creates a straight line starting from your shoulder down to your knee.
- Squeeze your bum with your shoulders still fixed on the floor.
- Repeat this process fifteen times after which you can rest for one minute.
- Perform three sets
2. Knee-to-chest stretches
By performing knee to chest stretch, you can relieve pain and tension and help elongate your lower back.
Here’s how to perform the knee-to-chest stretch:
- Lie on the floor with your back
- Bend your knees as you keep both your feet flat on the ground.
- With both your hands, pull one knee to your chest
- For a minimum of five seconds, hold your knee against your chest and keep your abdominals tight. Ensure your spine is pressed to the floor.
- Go back to your starting position
- Repeat the process on your other leg
- Do this on both legs about twice or three times daily
3. Lower back rotational stretches
This stretch is great for relieving tension in the trunk and as you might have guessed, the lower back. Also, it works your core muscles which goes a long way in aiding stability.
Here’s how to do the lower back rotational stretch:
- Lie on the floor with your back and bend your knees with your feet flat on the floor.
- Keep your shoulders as firm as possible on the floor and gently roll your bent knees to one side.
- Maintain this position for a minimum of five seconds.
- Go back to your starting position
- As gentle as possible, roll your bent knees to the other side. Hold this position and return to your former position.
- You can repeat this stretch two times daily, practising it on each side.
4. Draw-in maneuvers
This stretch is good for your transversus abdominis. You can find this muscle on the side and front of your abdomen and it stabilizes your spine together with your lower back region.
Here’s how to do the draw-in maneuver:
- Lie on the floor with your back, keep your arms to your side and make sure your knees are bent with your feet flat.
- Take a deep breath
- Pull your belly button to your spine as you breathe out. Tighten your abdominal muscles and make sure your hips are still.
- Maintain this position for a minimum of five seconds.
- Repeat this proves five times.
5. Pelvic tilts
This exercise does a good job of releasing your tight back muscles while keeping it flexible.
Here’s how to do the pelvic tilts.
- Lie on the ground with your back. Ensure your knees are bent with your feet flat and keep your arms beside you.
- Arch your lower back gently and push your stomach outwards.
- Hold this position for a minimum of five seconds after which you should relax.
- Flatten your back as you pull your belly button in.
- Hold this for about five seconds before you relax.
- Repeat this daily while you keep increasing it until you get to thirty.
