HomeHealthLower back pain is one of the common problems, 4 exercises that...

Lower back pain is one of the common problems, 4 exercises that can reduce it

Lower back pain might result from the way you stand, sit, walk, work out, sleep, and engage in other activities. But research indicates that doing stretching exercises, weightlifting, and aerobic activity twice to three times per week can help prevent and treat lower back discomfort. Simple stretches and lower back stretches can support the upper body and assist in stabilising the lower spine. The following four exercises will help you relieve lower back pain:

Knee to Chest Stretch

To begin, start by lying on your back with your knees bent and your feet flat on the floor. For a cosy resting position, place your hands just behind the kneecaps or behind your knees. Pull your knees slowly towards your chest with the aid of your hands. After holding this position for 20 to 30 seconds, get return to your starting position while gently massaging your low back by moving your hips up and down. This exercise will strengthen your lower back, reducing tension and discomfort.

Child’s Pose  

Push your butt back into your heels after sitting down and spreading your knees. Set your upper body on your knees, place your forehead on the floor or near to it, and raise your arms over your head along the length of the floor. Keep this position for ten to twenty seconds.

Bird Dog 

Get down on your knees and hands, putting your knees behind your hips and your hands beneath your shoulders. Keeping your head in line with your spine, raise your right arm forward and your left leg straight behind you until they are both parallel to the floor. After a pause, move back to the starting position. Repeat with the left arm and right leg. Maintain a straight back, level hips, and tight abs during the entire exercise.

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Supine Bridge 

To begin, position yourself on your back with your arms at your sides. Keep your knees bent and your feet flat on the ground while you elevate your upper body. Keep your back straight as you slowly raise your hips off the ground by tightening your glutes and abdomen (Do These Squat Variations For Stronger Hips And Thighs). After that, gently reposition your hips such that your butt is on the ground.


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