Exercises linked with lower back pain are common and can be eased with appropriate exercises. Simple routines that concentrate on stretching, core strengthening, and flexibility can lower the pain and improve overall health of the back. In this article, we mention five exercises recommended by physiotherapists and easily performed from home. Consistency in performing these exercises not only helps get relief from the existing problem but also prevents other episodes.
Understanding the Importance of Lower Back Exercises
Appreciate the importance of lower back exercises. Just before proceeding to the exercises, it would be necessary to establish why such movements are favorable. The lower back supports much of the body’s weight and is important for nearly any kind of activity. Strengthening and stretching the muscles around this region facilitate:
- Flexibility and range of motion
- Core stability, which enhances less strain on the lower back
- Prevention against future injury or chronic pain
- Good posture and alignment
Best Stretches for Lower Back Pain
Stretching is one of the greatest methods to relieve tension in the lower back. The following exercises focus on muscle flexibility and stretching of the lower body
1. Child’s Pose - The gentle stretch is great for the lower back, hips, and thighs. It's excellent to release tension and promote relaxation.
- You’ll start on all fours, with your hands beneath your shoulders and your knees under the hips.
- Slowly kneel back on your heels, keeping your arms forward.
- Put your forehead down on the floor and maintain the position for 20-30 seconds.
2. Cat Cow - This dynamic movement helps to increase flexibility and reduce stiffness in your spine.
- Begin on all fours with your hands and knees aligned.
- Arch your back while inhaling (Cow Pose) and then round it while exhaling (Cat Pose).
- Repeat the movement for 1-2 minutes, moving with your breath.
When to Consult a Physiotherapist
These exercises can be beneficial for mild to moderate low back pain, but professional assistance may be necessary for persistent or severe pain. A physiotherapist can provide you with exercises that suit you and manual therapy, as well as individual advice on your specific condition. Don’t wait to seek professional guidance if your pain continues or worsens.