Lower back pain is very common in most people. This might be due to long-drawn-out sitting and resting or sleeping in an uncomfortable position. Back pain is generally prevalent in females than in the male. In the old days, bed rest was the most recommended prescription if your back was “playing-up”. But at present, if you have noticed frequent occurrences of back pain, physiotherapy has a magical sword to relieve your pain and get you back to normal mobility.
2. Back stretching exercise: – To perform this exercise we recommend you to lie down flat on your back allowing your legs to stretch out. Bend your right knee and bring it up towards your chest and hold on for 10-20 seconds at this position. Then slowly release your leg back to a stretched-out position. Repeat the same with the left leg.
3. Quadruped arm/leg raise: – To begin this exercise, get onto all fours and make sure your hands are directly under your shoulder and knees are directly under your hips as shown in the image. To start the exercise take a deep breath in and as you exhale stretch your one leg and opposite arm. Hold on in position until you fully exhale and inhale as you lower. Now switch the side and do 3 reps on each side.
4. Gluteal stretch: – When you have a low back pain Glute muscles tighten up. So here is an easy exercise to provide relief for lower back pain. To start the exercise, lie down on your back, lift your knees, and cross your right ankle over your left knee. Grip your left thigh gently and pull in towards your chest. Hold on for 20-30 seconds in this position and repeat the same for another side and perform 3 reps on each side.
5. Pelvic Tilts: – Another super easy exercise to lower back pain. To start the exercise, you need to lie down on the back, bend your knees and keep hip-width apart as shown in the image. Keep your chest area relaxed and your chin tenderly tucked in. Tenderly straighten your lower back into the floor and contract your stomach muscles. Then tilt your pelvis towards your heels until you feel a delicate arch in your lower back, feeling your back muscles contracting and return to the starting position.
6. Lower back stretch: – Stretching your body at this position is going to be very helpful to alleviate your back pain. Start on all fours as shown in the image. Make sure your knees are directly under your hips and hands are directly under your shoulders. Inhale deeply and while you exhale slowly move your bottom backward towards your heels. Hold on for 10-20 seconds at this position and as you inhale again, bring your body up onto the initial position again. Perform 6 to 8 reps for better results.
7. Partial Curl: – The initial step is to lie on your back with your knees flexed and keep hip-width apart as shown in the image. Extend your arms and let it rest on your thighs. Tighten your abdomen and curl halfway up, keeping your head in line with your shoulders. Hold on for a few seconds and then uncurl to lie down. Perform 10 reps at the initial stage.
8. Spine stretch: – After performing this exercise you will feel great relief on your lower back pain. To begin the exercise, lie down on your back and keep your knees bent and together. Take a deep breath in and as you breathe out roll your knees to one side keeping both shoulders on the floor. Inhale as you return to the initial position. Perform 6 to 8 reps.
