Lower back issues are fairly prevalent. They may result in a persistent dull ache or an unexpected acute pain. You may not be able to move, exercise, or sleep well when you are suffering from low back pain.
Poor posture and underlying medical conditions can all contribute to lower back discomfort. Although stretching cannot treat all back pain, strengthening and relaxing the muscles in your legs and hips can occasionally assist those with lower back pain find relief.
Here are the 10 best back workouts to help relieve your back pain.
1. Cat-Cow Stretch
You are beginning with the back straight and your hands and knees in a tabletop posture, allowing the spine to naturally curve inward and slowly tilt the pelvis back. While moving, take a deep breath and elevate your head to look above. Start shifting the pelvis the other way while allowing the spine to round. As you breathe in, draw your navel toward your spine. Observe the ground as you slowly lower your head. Several times, repeat this procedure.
2. Knee-to-Chest Stretch
Lower back muscles may be lengthened by doing a knee-to-chest stretch. For this exercise, you should lie flat on your back. Arms should be around the top shins as you bring both knees up toward the chest. Give the knees a little squeeze toward the chest. You should hold this position for 20 to 30 seconds and rock your hips upward or downward to massage your lower back.
3. Child’s Pose
Start this popular yoga with your hands and knees in tabletop posture, with your hands immediately behind your shoulders and your knees firmly beneath your hips. Your arms should be extended as you place your hands flat on the ground in front of you. Slowly lean back from your heels to your hips, lowering your head and chest while your arms stretch farther out in front of you toward the wall. If this stretch is too much for you, raise yourself a little bit with a cushion under your tummy to minimize the strain on your low back muscles. Hold this position for at least 20 and maybe 30 seconds.
4. Supine Twist
Beginning in a back lying position with your legs bent and your feet flat on the floor. Roll both knees gently to one side, keeping your shoulders on the ground while extending your arms apart from your body, making a “T.” Keep your knees in the middle for 20 to 30 seconds, then switch sides and repeat. If the stretch is too much for you, place a cushion or stack of blankets beneath your knees as you spin to each side.
5. Bridge Pose
The gluteus maximus muscles, located at the back of the thighs beneath the hips, are used in the bridge posture. Place your feet hip-width apart on your back and bend your knees as you lie on your back. To elevate the lower back and align the hips with the shoulders and knees, push into the feet and engage the gluteus maximus muscles. Use your hands for stability by keeping them level on the ground. Hold the position for 15 seconds before lowering the body back to the ground.
6. Pelvic Tilt
Your legs should stay flat on the floor and your knees should be bent as you lie on a yoga mat. Maintain your low back in a neutral posture while trying to relax it. This implies that if you lay the top of your palm beneath your back, you should feel a tiny curvature in your low back. Your pelvis should be slightly tilted upward while you engage your core muscles and flatten your lower back on the floor.
7. Cobra Stretch
On your stomach, with your back to the ground. Place the hands slightly in front of the hips, shoulder-width apart, and slowly press into them. Allow the upper body to lift off the ground while putting pressure on the hands and the floor with the hips. Hold the pose’s highest posture for 15 seconds. Repeat five times after releasing yourself back to the ground.
8. Downward Dog Pose
Get down on all fours on the ground. Your arms should be slightly in front of your shoulders, and your knees should be directly below your hips. Toes and palms should be spread out on the ground. Exhale as you inhale deeply and lift your knees off the ground. Keep your knees slightly bent at first, then raise your heels off the floor. Stretch your tailbone toward your pubis and away from your pelvis. Along with your heels, move your thighs in a circular motion.
9. Thread The Needle
Kneel down and place your elbows just beneath your shoulders. Maintain a neutral head posture in the middle. Slide your right arm, palm facing up, underneath your left arm as you exhale. Look to your left as you lean your right ear and cheek towards the carpet. Your hips should be elevated, and your left elbow should be raised. Make the necessary adjustments to your position to prevent shoulder or neck pain. Let your lower back relax and your upper back widens. Release the stance after one minute of holding it.
10. Rolling Spine
Lie on a mat with your hands flat on the surface and your knees bent at a straight angle to the floor. While lifting your head, carefully bring your knees to your belly. Roll your spine one vertebra at a time as you slowly rock back and forth. Return to your starting place and repeat.
Apart from the list above, there are many exercises and stretches that can help with the pain. We listed the best ones for you to help relieve the back pain.