You feel it each time you bend over or stand up. It is that groan-inspiring ache that shoots through your lower back and never seems to fully go away. Sometimes called lumbago, lower back pain is one of the most common forms of chronic pain among adults. There’s no doubt that back pain is pervasive and frustrating. Exercises are helpful in relieving back pain but specific ones. Below, we have outlined some of the good exercises that will help ease your back pain.
Knee to Chest Stretch
The knee to chest stretch can help lengthen your lower back, relieving tension and pain. To perform the knee to chest stretch: Lie on your back with your knees bent and your feet flat on the floor. Using both hands, grab hold of your right lower leg and interlace your fingers, or clasp your wrists just under the knee. While keeping your left foot flat on the floor, gently pull your right knee up to your chest until you feel a slight stretch in your lower back. Hold your right knee against your chest for 30–60 seconds, making sure to relax your legs, hips, and lower back. Release your right knee and return to the starting position. Repeat steps 2–4 with your left leg. Repeat three times for each
leg. To make this stretch more difficult, simultaneously bring both of your knees to your chest for 15–20 seconds. Do this 3 times, separated by 30 seconds of rest.
When it comes to low back pain, try some wall sits as a break from sitting on the couch. To do the wall sits: Stand with your back facing the wall at a distance of about 10 to 12 inches. Then, carefully lean into the wall until your spine is flat against it. Slide down the wall slowly until your knees are bent slightly. Continue to press your low back into the wall. Hold this position for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.
Press Up Back Extensions
Press up back extensions can help relieve your back pain. To perform this exercise: Lie on your stomach. Position your hands directly underneath your shoulders. Push down on your hands. You should feel your shoulders begin to lift away from the floor. If you can do so comfortably, set your elbows on the floor directly beneath your shoulders. Then spend several seconds holding this position.
Low-impact aerobic exercise like walking has been shown to help relieve lower back pain. It is simple and free and easy to work into your daily routine. Take a walk to work or when you go shopping, for example. Walking helps to strengthen the muscles that keep the body in the upright position, and improves the stability of the spine. This is one of the easiest and good exercises for back pain.
Back flex exercise can help ease back pain. To perform it: Lie on your back and pull both knees up towards your chest. Flex the head forwards until you feel a comfortable stretch in this position. Hold for 20-30 seconds. Repeat 5-10 times
The spine is designed to move, therefore limiting motion can make pain worse. Try some simple back stretches to help relieve back pain and improve movement. Remember to move slowly, never force your body into a painful stretch, and use an even, stable surface on which to stretch.
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