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Best relief exercises for sore lower back

Lower back pain is a common problem that affects millions of people around the world. It can be caused by a variety of factors, including muscle strain, arthritis, and herniated discs. While there is no one-size-fits-all cure for lower back pain, there are a number of things you can do to relieve your pain, including exercise.

Here are some of the best relief exercises for sore lower back:

1. Cat-Cow Pose

Cat-Cow Pose
Cat-Cow Pose

This yoga pose is a great way to stretch and mobilize your spine. To do it, start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. As you inhale, arch your back and lift your head and tailbone. As you exhale, round your back and tuck your chin to your chest. Repeat 10 times.

2. Knee-to-Chest Stretch

Knee-to-Chest Stretch
Knee-to-Chest Stretch

 

 This stretch helps to lengthen and release tension in your lower back muscles. To do it, lie on your back and bring one knee towards your chest. Hold for 30 seconds, then switch legs. Repeat 10 times on each side.

3. Piriformis Stretch

Piriformis and Lower Body Stretch
Piriformis and Lower Body Stretch

This stretch helps to release tension in your piriformis muscle, which is located deep in your buttocks. To do it, lie on your back and cross one ankle over your opposite knee. Hold for 30 seconds, then switch legs. Repeat 10 times on each side.

4. Pelvic Tilt

Pelvic Tilt
Pelvic Tilt

This exercise helps to strengthen the muscles in your lower back and abdomen. To do it, lie on your back and bend your knees with your feet flat on the floor. As you exhale, tilt your pelvis so that your lower back presses into the floor. Hold for 10 seconds, then relax. Repeat 10 times.

5. Bird Dog

Bird Dog exercise
Bird Dog exercise

This exercise helps to strengthen your core muscles and improve your balance. To do it, start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. As you inhale, lift your right arm forward and your left leg back, keeping your back flat. Hold for 5 seconds, then return to the starting position. Repeat 10 times on each side.

6. Supine Bridge

Supine Bridge
Supine Bridge

This exercise helps to strengthen the muscles in your lower back, glutes, and hamstrings. To do it, lie on your back with your knees bent and your feet flat on the floor. As you exhale, press your heels into the floor and lift your hips up off the floor. Hold for 10 seconds, then relax. Repeat 10 times.

7. Child’s Pose

. Child's Pose
Child’s Pose

 

This pose is a great way to relax and relieve tension in your back and neck. To do it, kneel on the floor with your toes together and your knees hip-width apart. Fold forward from your hips, resting your forehead on the floor. Relax your arms alongside your body. Hold for 5-10 minutes.

8. Double Knee-to-Chest Stretch

This stretch is similar to the knee-to-chest stretch, but it targets both of your lower back muscles at the same time. To do it, lie on your back and bring both knees towards your chest. Hold for 30 seconds, then relax. Repeat 10 times.

9. Yoga Twist

This pose helps to stretch and rotate your spine. To do it, start sitting on the floor with your legs crossed. Place your right hand on the floor behind you and your left hand on your right knee. As you inhale, twist your torso to the right, looking over your right shoulder. Hold for 5 seconds, then return to the starting position. Repeat 10 times on each side.

10. Hamstring Stretch

This stretch helps to lengthen your hamstring muscles, which can help to relieve lower back pain. To do it, lie on your back and extend one leg straight up towards the ceiling. Loop a towel or strap around the ball of your foot and gently pull your leg towards you until you feel a stretch in your hamstring.

In addition to the exercises listed above, there are a number of other things you can do to relieve your lower back pain, including:

  • Applying heat or ice: Heat can help to relax your muscles, while ice can help to reduce inflammation.
  • Taking over-the-counter pain relievers: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help to relieve pain and inflammation.
  • Getting regular massage: Massage can help to release tension in your muscles and improve circulation.
  • Seeing a physical therapist: A physical therapist can teach you exercises to strengthen your back muscles and improve your posture.

Here are some additional tips for preventing lower back pain:

  • Maintain good posture: Stand up straight and tall with your shoulders back and your head held high.
  • Lift with your legs: Don’t bend over at the waist to lift heavy objects. Bend your knees and lift with your legs instead.
  • Avoid sitting for long periods of time: Get up and move around every 30 minutes or so.
  • Strengthen your core muscles: Core muscles help to support your spine. You can strengthen your core muscles by doing exercises such as planks, crunches, and sit-ups.
  • Lose weight: If you are overweight or obese, losing weight can help to reduce your risk of lower back pain.

If your lower back pain is severe or does not improve with home treatment, see your doctor. You may have an underlying condition that requires medical treatment.

I hope this article has been helpful. Please let me know if you have any other questions.

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