5 Exercises for Lower Back Pain Relief

Lower back pain is known to last for days, preventing normal functioning, and no medication can help.

This pain most commonly occur in people aged 20-40, affecting almost 60% of the population. The most common causes of pain in the lower part of the back are: back injury, excessive sitting, lack of physical activity, pressure on the nerves (herniated disc, osteoarthritis, distorted spine), compression fracture (the consequence of strong pressure on the sponge bone).

The good news is that by exercising, you can reduce, even completely remove back pain.

We suggest what exercises you can do at home to reduce pain, but first of all, it is better to consult with your doctor in order to avoid major injuries.

Many good tips like these can be found in Sciatica Healed video coaching sessions.

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Stretching "the buttocks - heel"

It stretches and mobilizes the spine

Starting position: Kneel at the elbows and knees, with knees parallel to the hips and arms parallel to the shoulders. Do not overwhelm the bow to the lower part of the back. Keep the neck stretched, pull the shoulders backwards and do not block the elbows.

Exercise: Slowly pull your butt backwards, keeping the natural spine curve until you sit on the heels. Stay stretched until you take one deep breathe and then return to the starting position.

Repeat: 8 to 10 times.

Tips:

     Avoid sitting on the heels if you have a problem with your knees.
     Ensure proper positioning with mirrors.
     Take it only to the extent you feel comfortable.

Lower-Back Twist

It stretches and mobilizes the spine.

Home position: Lie on your back. Place a small pillow or book under your head so that it is in the level with your body. Keep your knees bent and legs together. Keep the upper part of the body relaxed, and the chin is slightly drawn.

Exercise: Move your knees to one side and then to the pelvis, holding both shoulders on the floor. Stay stretched until you take one deep breathe and then return to the starting position.

Repeat: 8 to 10 times.

Tips:

     Take the movement only to the extent you feel comfortable.
     Place the pillow between the knees for extra comfort.

Stretching back

It stretches and moves the spine backwards.

Home position: Lie on your stomach and slide to your elbows, stretching your spine. Slide your shoulders back and stretch the neck in the level with your body.

Exercises: Holding the stretched neck, spin back back so that the burden is completely on the hands. You should feel a slight stretching in the muscles of the stomach when you swing back. Breathe deeply and stay for 5 to 10 seconds. Return to the starting position.

Repeat: 8 to 10 times.

Tips:

     Do not bend your neck backwards.
     Hold the hips firmly against the floor.

Deep stretching of the stomach muscles

Stretching deep muscles supporting the spine.

Home position: Lie on your back. Place a small and flat pillow or book under the head, so that it is in the level with the body. Curl your knees and spread your legs in the width of the hips. Keep the upper part of the body relaxed, and the chin is slightly drawn.

Exercise: As you exhale, tighten the muscles of the pelvis and lower abdominal muscles, as if you had an imaginary zipper along the stomach. Hold this gentle contraction and breathe out of your stomach, lasting 5 to 10 breaths, and then relax.

Repeat: 5 times.

Tips:

• This is a slow and gentle way to tighten the lower abdomen. Do not strain these muscles using more than 25% of your maximum power.

• Make sure you do not stretch your neck, shoulders or legs, as this is not recommended.

The Pelvic Tilt

It stretches and strengthens the lower part of the back.

Home position: Lie on your back. Place a small and flat pillow or book under the head, so that it is in the level with the body. Curl your knees and spread your legs in the width of the hips. Keep the upper part of the body relaxed, and the chin is slightly drawn.

Exercise: Gently affix the pelvis to the floor and tighten the abdominal muscles. Now pull the pelvis to the heels until you feel the slight bow in the lower part of the back, feeling pressure in the back muscles and then return to the starting position.

Repeat: 10 to 15 times, moving the pelvis forward - backward in a slow swing movement.

Tips:

     Do the exercise with deep muscles of the lower abdomen.
     Make sure you do not stretch your neck, shoulders or legs, as this is not advisable.

Modification of the exercise:

Put one hand on the lower stomach and the other under the pelvis, to feel the work of the appropriate muscles.