- by Medikoe Health Expert
- 2 Shares
- Feb 09 2017
Exercises for relieving lower back pain
Lower back pain is becoming an increasingly common problem due to a host of reasons, from bad posture to injuries, muscle strains and sedentary lifestyle with long hours on the desk. You might feel the need to rest your back but exercising can help strengthen you back, muscles and relieve pain.
- Partial crunches
Lie on the floor with your knees bent and legs resting on your feet. Rest your hands behind your head and slowly lift your upper body towards the legs without lifting your feet. This relieves pain, strengthens your back and abdominal muscles.
- Hamstring stretches
Lie on your back with legs resting on your feet. Slowly lift one leg upwards by straightening your knee. You can use a towel by looping it around your foot and pull the foot towards you with the help of the towel to stretch down the back of the leg.
- Wall situps
Avoid regular sit ups and try wall sits instead. Lean against a wall ensuring your spine is straight. Now, with the aid of the wall slowly slide down until your knees are bent and you can feel the stretch on your lower back.
- Back extensions
For a gentle and intense lower back stretch, lie on your stomach resting your shoulders on your hands. Gently push up such that your shoulders begin to lift off the floor and you begin to feel a stretch down your spine.
- Knee to chest
Lie on your back with your knees bent and legs resting on your feet. Slowly lift one leg and push your knees towards your chest and hold, ensuring your lower back is pressed against the floor. Repeat the same with the other leg.
If you are suffering from an injury or acute pain, we recommend you consult your doctor before you practice any exercise and suggest you begin practice under the guidance of an expert to ensure you do not aggravate your pain.