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Top 5 Expert Recommended Lower Back Pain Exercises For Rapid Relief And Recovery

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Are you suffering from lower back pain? Don’t worry, you’re not alone, as lower back pain is one the most common issues out there and affects millions of people worldwide, especially amongst the corporates. Some of the general causes that may lead to lower back pain are bad posture, muscle strain, injury, etc. However, it does affect our lives because then many people find it hard to stay active in their day to day activities. This blog will provide a detailed overview on some of the causes of lower back pain and exercises for lower back pain recommended by the expert physiotherapists at Granimals. 

Understand Why Your Lower Back Aches

Before we jump to the exercises, let's take a look at the reasons for lower back pain as it will provide more clarity- 

Bad Posture

Well if you are someone who slouches a lot, or have to remain seated for several hours, there is a high chance that you may develop lower back pain. Yes, we are talking about office going individuals. We receive most of the queries related to lower back pain from people who have to sit for long hours in their offices. 

Muscle Strain

There can be many reasons why you may suffer from a muscle strain. Be it dancing, or overdoing any kind of physical activity. Sudden movements can cause strain in the muscles or the ligaments present in the area. 

Sciatica

Abnormalities like overgrowth of a bone, on the spine bone can lead to conditions like sciatica. In this condition a person will have to deal with acute pain. It is advised to seek proper help to deal with issues like this. 

Degenerative Disc Disease

As a person gets older, with wear and tear, disc degeneration can, causing pain and stiffness. Pain management exercises are recommended to patients of degenerative disc disease. 

Spondylolisthesis

When one vertebrae slips over the one below it; this condition is called spondylolisthesis. A condition like this causes acute pain, discomfort and instability. 

There are many such conditions that may cause lower back pain, but let’s not dwell into the painful stuff any further. Now let’s take a look at the top 5 exercises for lower back pain. 

Top 5 Exercises For Lower Back Pain: Recommended by Physios at Granimals

The physiotherapy exercises for lower back mentioned below are designed specially to be gentle and effective, they are sure to provide relief-

Pelvic Tilts

Pelvic tilts are pretty straightforward yet influential. They help strengthen the lower back and abdominal muscles eventually improving flexibility and reduction in the pain. The starting position of this exercise will include lying on your back and bending your knees with your feets flat on the floor, hip-width apart. You will also have to place your hands on your hips or by your side. Tighten your abdominal muscles and flatten your lower back against the floor by tilting your pelvis upwards. Hold this position for a few seconds and then relax. Repeat this movement at least 5-10 times. You need to ensure that you are not arching your back and keeping your breaths steady. Focus on your abdominal muscles to control your movements. 

Child’s Pose

Child’s pose is a yoga exercise which delivers a lot of relief from lower back pain. It stretches your lower back, thighs, and hips while enhancing relaxation and stress relief. In this all you need to do is begin on your hands and knees in a tabletop position, then sit back on your heels while stretching your arms forward. Lower your chest towards the ground, resting your forehead on the mat. You need to hold this position for 30 seconds to 1 min while breathing steadily throughout. Slowly return back to your original position. Repeat this yoga pose several times. While doing the Child’s pose you need to keep your arms extended and shoulders relaxed. 

Cat-Cow Stretch

The Cat-Cow Stretch is a moderate yoga pose that helps in enhancing the flexibility of the spine. It also improves the posture and relieves tension from the lower back. In this pose, all you need to do is keep your hands and knees in a tabletop position. The hands need to align with your shoulder and the knees with your hips. After getting in this position, you need to inhale and arch your back towards the ceiling while drawing your chin towards your chest and your navel towards the spine. As you exhale, drop your stomach to the floor and lift your head and tailbone towards the ceiling. Repeat the pose 10-15 times. You need to ensure that the movement between the poses are smooth and slow. Keep your breath synchronised as well. 

Bird-Dog Exercise

Practising the Bird Dog Exercise is a great way to strengthen your stability and core strength; aspects that are very important to keep your lower back health in check. To begin this exercise, you need to keep your knees and hands in the tabletop position. Now, you need to extend your arm forward and your left leg backwards. When you do this, you need to keep your back flat and involve your core muscles. Now hold this position for a few seconds. Repeat the exercise 10-15 times. While you’re doing this exercise, please ensure that your back isn’t arching or sagging. 

Glute Bridges

Glute Bridges are considered for strengthening hamstrings, gluteal muscles and of course, they are great for your lower back health. To do this exercise, you need to lie back with your knees bent and flat on the floor and hip-width apart. Keep your hands along your side. Now tighten your abdominal muscles and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees. You need to hold this position for a few seconds and then come back to the starting position. Repeat this exercise 10-15 times. While you’re doing this lower back treatment exercise, you need to avoid arching your back and squeeze your glutes when you’re at the top of the movement to maximise benefits. 

Extra Tips For Managing Lower Back Pain

Here are a few more suggestion to maintain your lower back health-

Stay Active

Prolonged inactivity will lead to more lower back issues, so it's important to stay active and maintain a fitness routine. 

Avoid Bad Posture

You must maintain a neutral spine whenever you’re sitting. Invest in a good chair as it will be very beneficial for your lower back health. 

Manage Your Weight

It is important that you maintain your weight, obese people suffer from lower back issues more than the people who are not obese. 

Look For Professional Help 

If you’re someone who has been suffering from persistent lower back pain, then consider visiting a doctor and get the help you need. 

To Conclude

Make sure you stay consistent with exercises for lower back. Lower back can impact your day to day life and hence it is very crucial that you maintain a good lower back health. Granimals offer personalised online physiotherapy sessions to manage lower back related issues as well. Reach out to our physiotherapists and book your call with us today to know more! 

FAQs (Frequently Asked Questions)

Q1- How do I know if my lower back pain is serious?

Answer- If you have been experiencing lower back pain for a week or two, then there is a high chance that your lower back health is in a bad condition. Seek professional help to avoid further complications. 

Q2- How do I know if my lower back pain is muscular? 

Answer- If you’re experiencing pain while doing certain movements, then it is possible that your lower back pain is related to muscles. 

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