Lower back pain is a common ailment that affects millions of people worldwide. It often interferes with daily activities and diminishes overall quality of life. While various treatments can help, incorporating safe and effective exercises into your routine is one of the most reliable ways to alleviate discomfort and strengthen the back. Here are the top five exercises that can help relieve lower back pain, improve mobility, and prevent future injuries. Training your back muscles may help prevent injuries and back pain stretches. Additionally, it’s critical to strengthen and extend the core muscles, which support the spine.
1. Pelvic Tilts
Pelvic tilts are a gentle way to engage the lower back muscles, strengthen the core, and improve flexibility.
How to do it:
- With your feet flat on the floor and your knees bent, place yourself flat on your back, hip-width apart.
- Inhale deeply, then as you exhale, gently flatten your lower back against the floor by tightening your abdominal muscles.
- Hold this position for 5 seconds, then relax and return to the neutral position.
- Repeat this movement 10-15 times.
Why it works:
Pelvic tilts help stretch the lower back and improve core stability, which is essential for supporting the spine and reducing pain.
2. Cat-Cow Stretch
The Cat-Cow stretch is a dynamic yoga move that gently stretches and mobilises the spine, easing tension in the lower back.
How to do it:
- With your wrists under your shoulders and your knees under your hips, begin on your hands and knees in the tabletop position.
- As you inhale, drop your belly towards the mat and lift your head and tailbone towards the ceiling (Cow position).
- Exhale and arch your back, bringing your chin up to your chest and tucking your tailbone under (cat pose).
- Continue to move between these two positions, flowing with your breath, for about 10-15 repetitions.
Why it works:
The Cat-Cow stretch increases flexibility in the spine, promotes better posture, and reduces tension in the lower back muscles. Enrol in the Pascoe Vale Health & Fitness Centre for personalised exercise programs and expert guidance to manage movement-related pain. Their back pain solution program can help you improve your overall well-being and reduce discomfort.
How to do it:
- Let your big toes connect while kneeling on the floor and sitting back on your heels.
- Spread your knees wide apart and slowly lower your torso forward, reaching your arms out in front of you.
- Allow your forehead to rest on the mat, and breathe deeply, holding the stretch for 30 seconds to a minute.
Why it works:
Child’s Pose gently stretches the lower back and hips, helping to relieve tension and stress while promoting relaxation.
4. Bridges
Bridge exercises are excellent for strengthening the glutes, hamstrings, and lower back, all of which play a crucial role in supporting the spine.
How to do it:
- With your feet flat on the floor, hip-width apart, and your knees bent, lie on your back.
- Put your arms down by your sides with your palms facing down.
- Squeeze your glutes at the movement’s peak as you press through your heels and raise your hips toward the ceiling.
- Hold the position for a few seconds, then slowly lower your hips back down to the floor.
- Repeat for 10-15 repetitions.
Why it works:
Bridges help build strength in the glutes and lower back, providing better support for the spine and alleviating lower back pain.
5. Knee-to-Chest Stretch
The knee-to-chest stretch is a simple exercise that helps elongate the lower back, relieving pressure and tension. It is the best exercise for lower back pain, as it increases hip muscle flexibility and releases lower back stress.
How to do it:
- You should lie on your back with your knees bent and your feet flat on the ground.
- Holding one knee with both hands, slowly raise it to your chest.
- Keep the opposite leg bent or extended, depending on your comfort level.
- After 20 to 30 seconds of holding the stretch, move on to the opposite leg.
- Repeat 2-3 times on each side.
Why it works:
This stretch targets the lower back muscles and helps release tension, improving flexibility and reducing pain.
Conclusion
Incorporating these five exercises into your daily routine can significantly alleviate lower back pain, improve mobility, and strengthen the muscles supporting your spine. Consistency is key; start slowly, listen to your body, and gradually increase the intensity and duration of the exercises as you build strength and flexibility. A healthcare provider can provide you with individualised information and treatment alternatives if your pain continues or gets worse.
