Top 5 Exercises for Lower Back Pain

Lower back pain has become increasingly common due to sedentary lifestyles, poor posture, and a lack of proper nutrition, leading to deficiencies. It is often caused by strain on the muscles and tendons, and the severity can range from mild to severe. Chronic back pain is a significant concern, as it interferes with daily activities, making it difficult to walk or sleep in certain positions. Fortunately, the right exercises can help stretch and relieve lower back pain effectively.

Exercises to Help Lower Back Pain

Below are five effective exercises that can help relieve lower back pain:

1. Partial Crunches

Partial crunches are a great way to strengthen the core muscles, which in turn provide support for the lower back. However, it is essential to follow the correct form to avoid worsening the pain.
Steps to perform partial crunches:

  • Step 1: Lie on your back with your knees bent and feet flat on the ground.
  • Step 2: Cross your arms over your chest or place them behind your head.
  • Step 3: Slowly lift your shoulders off the floor while concentrating on your core muscles. Exhale as you lift.
  • Step 4: Hold the position briefly and then lower your back slowly to the floor.
  • Step 5: Repeat based on comfort level.

2. Hamstring Stretches

Stretching the hamstrings can help relieve lower back pain because tight hamstrings can affect pelvis alignment, putting additional strain on the back. These stretches can be done in sitting, standing, or lying positions.
Steps to perform hamstring stretches:

  • Sitting hamstring stretch: Sit with your legs straight in front of you. Reach for your toes without bending your knees. Hold for 30 seconds and relax.
  • Standing hamstring stretch: Stand with your hands on a wall for support. Place one leg behind with a slight bend in the knee. Lean forward to feel the stretch in the back of the thigh. Hold for 30 seconds and repeat with the other leg.
  • Lying hamstring stretch: Lie on your back with one leg straight and the other bent toward your chest. Try to reach your toes or shin of the straight leg. Hold for 30 seconds and then switch legs.

3. Wall Sits

Wall sits are often used in physiotherapy to help strengthen core muscles, which provide support for the spine and reduce lower back pain.
Steps to perform wall sits:

  • Step 1: Stand with your back against a wall.
  • Step 2: Slide down by bending your knees until your thighs are parallel to the floor.
  • Step 3: Hold the position for as long as possible.
  • Step 4: Take a short break and repeat.

4. Knee to Chest

This exercise helps stretch the hamstrings and hip muscles, reducing tension and pain in the lower back.
Steps to perform knee to chest:

  • Step 1: Lie on your back with your legs extended.
  • Step 2: Slowly bend one knee and bring it to your chest.
  • Step 3: Hold the position for 30 seconds and feel the stretch in your lower back.
  • Step 4: Repeat with the other leg.

5. Press-Up Back Extensions

Press-up back extensions train the lower back to support the spine and help relieve lower back pain.
Steps to perform press-up back extensions:

  • Step 1: Place your hands under your shoulders and your knees under your hips.
  • Step 2: Stretch your legs while keeping your toes on the floor.
  • Step 3: Lift your hips off the ground and make your body form a straight line from head to heels.
  • Step 4: Hold the position briefly, then return to the starting position.

Benefits of a Stronger Lower Back

A stronger lower back contributes to better overall health and helps with daily activities.
Here are some key benefits of having a stronger lower back:

  • Prevents musculoskeletal problems: A strong lower back helps maintain good posture, reducing the risk of skeletal issues.
  • Improves core strength: The lower back muscles are part of the core. Strengthening them improves overall core strength.
  • Increases performance in sports: Many sports, such as running, weight lifting, and jumping, rely on a strong lower back for optimal performance.
  • Enhances quality of life: A strong lower back allows greater flexibility and ease of movement, improving day-to-day activities.
  • Reduces strain on the spine: A stronger lower back reduces strain on the spine, alleviating chronic aches and pains.

Conclusion

These five exercises are excellent for reducing back pain and strengthening the lower back. With many jobs requiring long hours of sitting at a desk, it has become increasingly important to prioritize lower back exercises. Follow the steps outlined above to improve posture and relieve pain. If severe pain persists, it is recommended to consult a physician and perform the exercises under the guidance of a physiotherapist.

Author:
Sidra Patel
Nutritionist & Lifestyle Consultant
Founder: Eating Smart with Sidra Patel
www.eatingsmart.in