7 Best exercises for relieving lower back pain

Best exercises for relieving lower back pain

Best exercises for relieving lower back pain

Best exercises for relieving lower back pain. Back pain is a very common complaint that many people have to live with and exercising is the best way to deal with it. It’s very good that we do stretches for the lower back to alleviate pain but it’s very important to strengthen and bulletproof backs so we don’t get any pain or prevent ourselves from pain.

These are the great exercises to help you improve and strengthen your back especially if you are out of the pain stage. So if you want to forget what back pain is once and for all put on your sportswear and get ready for some action.

Hamstring stretch

Best exercises for relieving lower back pain

Lie on your back with your right leg bent, then grab behind your left knee and pull your left leg up into a stretch position. 20 seconds on each leg will do the trick so let’s start with the left one ready begin to remember to stretch your leg as much as you can but still keep your tailbone on the floor.

You can bend your knee a little as you pull your leg back. If you’re doing everything right you should feel the stretch on the back of your thighs and your calves if you pull your toes back. Now let’s repeat the same thing for your right leg. Doing this exercise is essential for relieving back pain as it’s usually tight hamstrings that affect the movement of your pelvis.

This then increases the strain on your lower back. Regular hamstring stretches will give you strong flexible limber thighs which will support the rest of your muscle groups.

Have a look at the following video that will help you how to do the Hamstring stretches.

Double leg knee to chest stretch

Best exercises for relieving lower back pain

Lie on your back bend both of your legs and hold one hand with the other behind your knees. Pull it closer to your chest utilizing two hands. That’s it, going to do two little 20-second sessions are you in position time to start. The more you stretch the more you’ll feel the strain on your lower back and thighs and that’s a good sign. This exercise increases the range of motion of your lower back muscle which is always good.

Now breathe in and out slowly try to relax and feel your body all good then start with our second session. Taking care of your muscles is crucial as muscles with a bad range of motion are prone to spinal cord arthritis and spinal cord stenosis apart from preventing such consequences.This is easiest exercise from all the exercises for relieving lower back pain.

This activity likewise guarantees that your blood gracefully is solid and helps the supplements in that specific territory. Don’t forget about the alternative style for example you can also bend one leg and then bend the other one just below the knee of the first one. Pull it closer with your hands just like we did right now. If you choose this type of double leg knee to chest exercise. You’ll need to do 20 seconds for each leg.

Have a look at the following video that will help you how to do the Double leg knee to chest stretch.

Knee stretch to the chest

Best exercises for relieving lower back pain
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Lie on your back twist your correct leg and hold it with your hands. From this position pull it closer to your chest hold it for 40 seconds for each leg. As always we’ll begin with your left leg. Ready! These stretches have the same effect on the body as the double knee to chest stretches.

These however use the partial weight of the body to relax the thigh muscles, while correcting the backbone and related muscles.  You should feel the gentle stretch of your hips and thighs. Now it’s time for your right leg, if you want to change things up a bit you can try an alternative version of this stretch the steps are the same but if you find it difficult to keep your other leg straight you can bend it too.

Have a look at the following video that will help you how to do the Knee stretch to the chest.

Psoas stretch

Best exercises for relieving lower back pain

Stretch stand straight and move your left leg forward while keeping your right leg back. Bend your left knee and keep your upper body straight all this position for a few seconds. And afterward bring down the correct knee near the floor.

let’s hold this position for one minute for each leg starting with the left one. This exercise helps relieve back pain for good in the long run. Don’t forget to keep both hands on your left knee for support and move your upper body forward keep it going and try to breathe calmly. Now let’s work out your right leg, it’s the largest and most important muscle in the hip flexor muscle group they ensure the movement and coordination of the thigh and torso.

This helps in daily activities like cycling, weight training, or running so stretching your psoas can significantly improve your health.

Have a look at the following video that will help you how to do the Psoas stretch.

Spinal stretch

Best exercises for relieving lower back pain

Lie on your back and stretch your arms perpendicular to your head. Raise your left leg and use your right hand to pull it over your right leg to the ground on the right side. Turn your head slowly toward the left side keeping your hands perpendicular to your head .

once again we will hold this position for one minute for each leg. If you’re doing everything correctly you should feel the stretch on your back and thigh respective to your leg. breathe in and out and try to relax and feel your body. Now change to your other leg when you sit in an office or classroom for hours sit behind the wheel of a car or simply stand with poor posture your spinal cord suffers which causes back pain.

A spinal stretch or spinal wind stretch guarantees the portability of your spinal muscles helping you to keep up a great stance and making back agony disappear.

Have a look at the following video that will help you how to do the Spinal stretch.

Quadriceps stretch

Best exercises for relieving lower back pain

Stand on your right leg and hold your left foot with your right hand. you can use both hands if one isn’t sufficient try to touch your butt with your heel and hold this position for one minute. In addition to your quadriceps, this stretch targets your hips and back.

It also increases blood circulation to that particular area, as a muscle connecting to the back of the knees a poor or stiff pair of quadriceps can lead to back or knee pay that’s precisely why a quadriceps stretch is effective. Now do the same thing standing on your left leg among all the other things.

Quadriceps stretches can also increase your energy so no matter which workout you usually do add this exercise close to the end of it. You’ll feel way more energized after your training session.This is the best exercise from all the exercises for exercises for relieving lower back pain.

Have a look at the following video that will help you how to do the Quadriceps stretch.

Downward facing dog against a wall or chair

Best exercises for relieving lower back pain

Stand up straight and make sure you have something to support you put both of your hands on the support. While keeping a sufficient distance between you and the support. Now bend your upper body between your arms, make sure your head goes down between them as well.

Keep your lower body straight and attempt to twist in an agreeable position. Let’s hold this pose for one minute. The downward-facing dog comes straight from yoga and has multiple benefits. It releases any stress in the shoulders, neck, thighs, or back and it increases the spaciousness in your torso by creating movement in the quadriceps.

Remember that the more your head goes down the more it strains the back and thigh muscles and pressing the upper thighs results in more space and puts less stress on the lower back and waist muscles. This is the last exercise from all the exercises for relieving lower back pain. Do this simple workout at least two or three times a week and back pain certainly won’t bother you anymore, for now, relax you.

Have a look at the following video that will help you how to do the Downward facing dog against a wall or chair.

For more exercises for relieving lower back pain watch the following video.

Summary

  • Doing hamstring stretch is essential for relieving back pain as its usually tight hamstrings that affect the movement of your pelvis.
  • Taking care of your muscles is crucial as muscles with a bad range of movement is crucial as muscles with a bad range of movement are prone to spinal cord arthritis. Apart from preventing such consequences, this exercise also ensures that your blood supply is healthy and assists the nutrients in that particular area.
  • Knee stretches have the same effect on the body as the double knee to chest stretches. These, however, use the partial weight of the body to relax the thigh muscles while correcting the backbone and related muscles.
  • Psoas stretch affects your psoas and helps relieve back pain for good in the long run.
  • In addition to your quadriceps, this stretch targets your hips and back. It also increases blood circulation in that particular area.
  • The downward-facing dog comes straight from yoga and has multiple benefits. It releases any stress in the shoulders, neck, thighs, or back and increases the spaciousness in your torso by creating movement in quadriceps.

What other health problems have been bothering you lately tell us in the comments below and maybe we will tell you the best exercises for the relief!

Learn about 12 Top Easy & Effective Exercises to lose weight

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