There are various reasons for back pain, and to eliminate that we need to take some necessary precautions and along with those various exercises are also required. Lower back pain is an issue that cannot be neglected by any means. It can cause you trouble in your movement as well as affect your overall health.
The back pain is very uncomfortable and can lead to numerous complications if not treated on time. People who suffer from this often complain of sciatica which is also very painful near the hips and down the legs. As many as 80% of people suffer from lower back pain at some point in their life.
Lower back pain can be an indication that you need to change your lifestyle. If it is the result of musculoskeletal damage, you should avoid heavy work, stay from strenuous exercises, and follow a diet rich in vitamins and minerals. The lower back pain also has different causes, including lumbar and spinal changes. Any wrong movement may cause serious pains and even lead to a disorder of your body structure and joints.
Your lower back is a strong and flexible part of the body. The normal curvature of your spine helps to provide a proper balance. But, as you do routine daily movement, the postural muscles surrounding the lower back overwork and become overstretched or strained which can cause back pain. Lower back pain is mostly caused because of sudden strain, improper posture, or prolonged stress which leads to stiffness of the lower back. Lower back pain usually occurs when you are not able to stand up because of the sudden lowering of your body weight. If neglected, it can lead to a severe condition called slipped disc.
Minor lower back pain is not a big deal for anyone but if it does not heal within a week or two then it can turn into major lower back pain where you will need to consult your doctor. So, make sure to avoid using any machinery/equipment when doing exercises/stretches.
How to reduce Lower back pain without using any machinery or equipment.
Knee-to-chest exercise is another type of stretch that may help in realizing pain and tension from your lower back. It involves bringing your knees up to your chest while lying on your back.
Steps to execute the knee-to-chest stretch exercise:
- Lay down on your back with bent knees and flat feet on the floor.
- Now using both hands, hold your right knee with locked fingers.
- Let the left leg rest on the floor and while it is resting slowly-slowly pull your right knee up to your chest until you feel the stretch on your lower back.
- Hold the pulled knee position for 30-60 seconds while relaxing your hips, legs, and lower back.
- Slowly, free your right knee to a normal position and relax.
- Repeat the same procedure with your left leg now.
- For each leg, repeat the procedure three times for better results.
Stretch your legs and lower back by sitting upright on a chair with your back straight. Now take both the legs up and lean forward to touch your toes or knees. Do this exercise in three sets of 20-30 seconds and take a gap of 30 seconds between the sets.
2. Trunk rotation
Trunk rotation can help in relieving lower back pain. It is the most effective form of stretch that works on your entire abdomen, back, and pelvic muscles. That is why trunk rotation is an excellent way to get relief from lower back pain. Both sides of the pelvis and spine will be rotated when this exercise is performed.
Steps to execute the trunk rotation stretch exercise:
- Lay down on your back and pull your leg towards your chest in such a way that it seems like you are sitting over a chair.
- Spread your arms on the outer side fully so that your palms are facing down on the floor side.
- Keep your knees together and hands-on floor so that you can firmly fold both your bent knees on your right side and hold the position for 15-20 seconds.
- Go back to the first position and keep repeating step 3 on each side by holding the position for 15-20 seconds.
- For each side repeat the steps 5-10 times.
3. Cat cow stretch
The cat-cow stretch is a marvelous exercise of stretching as it provides flexibility and releases tension in your core muscles and lower back. The movement starts with raising the head, chest, and shoulders as you inhale, then dropping the belly as you exhale and look behind you. It is an alternative pose to Cobra and cow views of yoga.
Steps to execute cat-cow stretch exercise:
- In the initial position, lay on your hand and knees in dog position with the hip-width apart.
- With the help of the cat portion, pull your back and belly button towards your spine and stretch your head forward.
- When you will hold this position for 5-10 seconds you will feel a stretch.
- Go back to the initial position.
- Again, raise your head and move your pelvis forward by curving your back on the floor. It is a cow portion for the stretch.
- Move back to the initial position and hold for 5-10 seconds.
- For a better result repeat it 15-20 times.
Note: You can perform this stretch on the chair as well if you find it flat on the floor.
4. Pelvic tilt
The pelvic tilt is the best exercise for lower back pain. The pelvic tilt will also improve your range of motion and flexibility in your low back and let your spine increase its mobility by improving the function of the discs.
Steps to execute the pelvic tilt stretch exercise:
- Lay down on your back with bent knees, flat feet and arms on your side. Lay in a position where your back is off the floor.
- Stabilize your core and move your stomach upwards.
- Stay in the same position for 5-10 seconds
- Move your pelvis up but don’t let it get off the floor. You will feel tight pressing on your back.
- Stay in the position for 5-10 seconds.
- Repeat it 10-15 times and increase up to 25-30 times.
5. Seat forward bend
The lower back pain is mainly caused by a sedentary lifestyle style and wrong posture. A seated forward bend can help you relieve tension in the muscles of the hamstrings, along with the lower back muscles allowing your body to relax.
Steps to execute the seat forward bend stretch exercise:
- Initially sitting on the floor with straight legs out in front of you.
- Tuck a bath towel on your feet around the heel area.
- Slowly tilt forward till your hips and push belly down towards highs.
- Try to pull that towel for letting your belly touch your thighs.
- Keep pulling forward until you feel the stretch in your lower back.
- Stay in the position for 30 seconds and then rest for 30 seconds.
- Repeat the same 3 times.
6. Flexion rotation
Flexion extension is the movement of the vertebrae at the lower back. The movement is most effective if it is slow and controlled.
Steps to execute the flexion rotation stretch exercise:
- Lay on the right side with both your legs straight aligned.
- Tilt your left leg while tying your food at the back of your right knee.
- Hold your left knee with the help of your right hand.
- Put your left hand on the back of your right neck.
- Now solely move your upper body on the backside by touching your left shoulder blade to the floor. You will be able to feel a stretch while performing so.
- Repeat it 10 times and stay in the position for 1-3 seconds before releasing the hold.
- For better results continue doing it 1-6 times.
7. Supported bridge
A properly executed supported bridge is done with a cushion or foam roller providing the bottom of the spine with elevation and decompression. This helps to improve your body’s ability to feel the muscles that attach from the pelvis to the spine, limiting tension, constriction, and holding in the lower back.
Steps to execute the supported bridge stretch exercise:
- Lay down on your back with bent knees and flat feet on the floor.
- Under your hips put a firm roller or cushion.
- Feel relaxed completely on it.
- For relief from pain, stay in the position for 30-60 seconds and repeat this 3-5 times while resting for 30-60 seconds between each set.
8. Belly flops
The belly flop is a great alternative to the supported bridge stretch when it is hard for you to do the stretch on your own. The belly flop is one of the most effective exercises for decompressing the lumbar spine in extension.
Steps to execute the belly flops stretch exercise:
- Use a blanket or towel by rolling it up and placing it in front of you horizontally.
- Lay down on the front side on your blanket or towel to press down your hip bones on it.
- Feel relaxed while laying down and adjust your head according to yourself.
- For better results, keep yourself in this position for 1-2 minutes and keep repeating for 1-3 times with a hold of 30-60 seconds.
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