Been Dealing with Lower Back Pain? These Exercises May Fix That for You

Lower back pain might be the constant enemy that keeps on preventing you from enjoying your life at all. This can be tackled by doing exercises specifically addressing this issue.

Bridges

Bridges target gluteus maximus, the large muscles forming the buttocks.

1. Bend your knees as you lie on the floor. Place the feet on the floor flat and part them hip-width.
2. Keep your arms by the sides as you press your feet against the floor.
3. Pull your buttocks upward so that your body is at a straight line across the shoulders to the knees.
4. Make sure your shoulders are still on the floor as you squeeze your buttocks.
5. Lower your buttocks to the floor and rest for a couple of seconds.
6. Do it all over again for 15 times and rest for 1 minute.
7. Repeat in 3 sets.

Knee-to-chest stretches

This exercise will elongate your lower back, alleviating pain and relieving tension.

1. Lie on the floor
2. Bend your knees while your feet are kept flat on the floor.
3. Pull a knee toward your chest using both hands.
4. Hold this pose for 5 seconds while the abdominals are kept tight and the spine pressed against the floor.
5. Return to the position at the beginning.
6. Do it for the other leg.
7. Repeat for up to 3 times twice a day.

Lower back rotational stretches

1. Lie on the floor, knees bent and feet flat on the surface.
2. With the shoulders on the floor, roll the knees gently over to aside.
3. Keep this position for 10 seconds.
4. Return to the position at the beginning.
5. Do it for the other side and return.
6. Repeat for up to 3 times twice a day.

Draw-in maneuvers

This exercise targets the transversus abdominis, the front, and side abdominal muscles, and stabilizes the spine.

1. Lie on the floor, knees bent and feet flat on the surface. Arms are on the sides.
2. Take a deep breath.
3. As you breathe it out, pull your belly-button toward your spine and tighten your abdominal muscles while your hips remain still.
4. Keep in this position for 5 seconds.
5. Repeat 5 times.

Pelvic tilts

Tight back muscles can be released with this exercise and help maintain their flexibility.

1. Lie on the floor, knees bent and feet flat on the surface. Arms are on the sides.
2. Slowly arch your lower back while pushing the stomach out.
3. Hold it for 5 seconds then release.
4. Repeat this exercise on a daily basis and increase the number of repetitions up to 30.

Lying lateral leg lifts

This exercise targets hip abductor muscles, the muscles supporting the pelvis, and eliminates strain on the back.

1. Lie on one side. Keep your legs together.
2. Position your lower leg slightly bent.
3. Draw your belly-button toward the spine to work core muscles.
4. Lift top leg straight and extended about 18 inches; hold for 2 seconds.
5. Repeat 10 times before doing the same on the other side.
6. Do this in sets of 3 each side.