How you sit, move, exercise, sleep, and many other activities can all contribute to lower back discomfort. And chances are strong that all you want to do is lie in bed when you have the aches and, frequently, crippling soreness of lower-back pain. However, studies show that performing stretching exercises, weight training, and aerobic activity two to three times per week can help prevent and treat lower back discomfort. We spoke with professionals to uncover lower back exercises you may perform at home to relieve pain.
However, you should contact your doctor at the earliest if your discomfort has persisted for longer than two weeks, you feel intense pain or agony at rest, you have a loss of sensation, you have trouble walking or moving your legs, or you have bowel or bladder dysfunction. You can opt for an orthopedic consultation with a doctor at the MIOT Hospital Chennai through the Credihealth website.
This popular yoga position gently stretches the low back muscles, which are probably tightened if you’re in pain. Doctors also claim to assist in expanding your hips in addition to relaxing the lower back. Many advise spreading your knees apart as far as possible without hurting yourself if you discover that your hips are giving you trouble.
How to execute the child’s posture: To start, put your knees and hands in a tabletop position, with your knees exactly beneath your hips and your hands directly beneath your shoulders. Put your hands down on the ground while you bring your arms in the front.
Stretch your arms out further toward the wall as you slowly fall back from your heels to your hips, dropping your head and chest. To lessen the impact on your low back muscles if this stretch is too intense, elevate yourself slightly by placing a pillow under your stomach. Keep your entire body in this position for between 20 and 30 seconds.
To extend tight muscles and ease discomfort, this dynamic technique engages the low-back muscles in two directions and builds on the Child’s Pose. Additionally, it helps support improved balance and core strength. Make sure your attention is on your pelvis, and imagine you have a tail you wish to tuck under you or stick toward the ceiling.
A cat/cow stretch is performed: With your hands just under your shoulders and your knees directly beneath your hips, start on your hands and knees in a tabletop position. Your spine should be horizontal to the ground when you are in this position. Then, curve your back, stretching your mid-back between your shoulder blades like a cat does. Hold for five seconds, then relax and lower your stomach while you gently arch your low back and hold for another five seconds. Repeat these exercises for at least 30 seconds.
This stretch stretches your lower back and glutes, which can tense when you have low back discomfort, creating even more agony. It also helps to improve general spinal flexibility.
Supine twist technique: Maintain your shoulders on the ground while rolling both knees to one side. Place your knees to the center and repeat on the other side after 20 to 30 seconds. If the strain is stressful, lay a pillow or a stack of blankets beneath your knees when twisting to either side.
This pose lengthens and stretches constricted low back muscles like the others on this list. This is an excellent alternative if the child’s stance relies too heavily on the hands and hips.
How to Perform a Knee-to-Chest Stretch: To begin, bend your knees entirely and keep your feet flat on the ground while lying on your back. Bring your hands behind your knees or just below your kneecaps to relax. Bring both knees slowly toward your chest, pulling your knees softly with your hands. Hold this form for 20 to 30 seconds, then return to the starting position by moving your hips from a side to another and up and down to assist in massaging your low back.
The pelvic tilt
Lower back discomfort may make you feel like your entire pelvic area is immobile. This stretch can help you gradually reintroduce movement to this area by reducing sciatica and boosting abdominal muscles.
How to Perform the pelvic tile: Kneel wherever you feel comfortable, on a yoga mat or the floor, with your feet flat to start a pelvic tilt. Keep your low back neutral and try to relax; if you place your hand on top of your back, you should feel a slight curve in your low back. Activate your core muscles, then slightly tilt your pelvis upward to flatten your low back against the floor. Rep 12 to 15 times more.
Supine Figure 4 Stretch
This classic yoga stance benefits both hip opening and low back massage. This pose extends your piriformis and outer glutes, which can contribute to a tense lower back. It’s a good stretch for relieving pain and increasing hip mobility.
How to Perform supine figure four stretches: Lie on a yoga mat, bend your knees, and feet firmly planted on the floor. Raise your right leg, flex it, and cross your right ankle over your left thigh. Stay here if sufficient, or draw your left knee and hold behind your left leg to enhance the intensity. Hold this form for 10 to 15 breaths before switching sides.
Reclining Hand-to-Big Toe Stretch (Supta Padangusthasana)
Tight hamstrings, adductors, or inner thighs might lead to lower back pain. Stretching the back of the legs, ankles, calves, and hamstrings is the goal of this position. If you feel shooting pains down one leg, this stretch may be too strenuous for the leg and should be avoided.
A reclining hand-to-big-toe stretch is performed: Lie down on the back and put your right leg up to your face. Depending on how tight your hamstrings are, place your hands behind your thigh or calf. Maintain an active opposite leg and a grounded opposite hip. Your head and shoulders should remain firmly planted on the ground. Hold for 10 seconds. Let your right leg fall to the right while keeping your opposite hip grounded. Only lower the right leg to the side as far as the opposite hip will allow.
Cow-Face Pose (Gomukhasana)
This pose expands your outer glutes, which can create low back pain when they are tight. It can also help with hip, ankle, shoulder, and chest tension.
The cow-face position is as follows: Bring your left heel toward your right glute from a seated position, with your left knee pointing straight in front of you. Bring your right leg up on top of your left, and stack your knees together so they face straight forward. It is acceptable if they do not stack squarely on top of one another. Please place your feet on either side of you, with your toes pointed back. Sit tall to keep your spine long, or add a tiny forward bend to improve intensity.
While lower-back stretches will not cure all back pain, those with lower-back discomfort often have tight hips and legs, so strengthening and releasing these muscles can help you find relief. Gentle stretching is convenient when you’re in pain and often provides the quickest relief. Low back discomfort is sometimes caused by tightness or immobility in the upper back, hips, or legs.
You can consult with a specialized doctor at the MIOT Hospital Chennai through the Credihealth website if you need professional help.