Top 10 Exercises to Beat Back Pain

Exercises for lower back pain: No matter what anyone says, back pain can get seriously troublesome, irritating and can hamper your active lifestyle. Affecting millions of people worldwide, it can strike due to reasons ranging from injuries to poor posture. Here’s the good news, by including gentle exercises in your routine you can keep your back pain in check while strengthening your body at the same time. 

In this blog, we are highlighting the top 10 exercises that experts recommend to curb back pain issues and live pain-free. 

Top 10 Exercises For Lower Back Pain

Here are the 10 expert recommended exercises used for lower back pain treatment-

1- Cat Cow Stretch

This exercise improves the mobility of your body and strengthens your core muscles. It is also considered to relieve stress on your lower back. It is a beginners friendly exercise to manage chronic lower back pain. 

Steps to do Cat Cow Stretch

• Start by getting on your knees and hands. Put your hands directly under your shoulders and your knees under your hips. 
• Take a deep breath and arch your head and tailbone towards the ceiling. 
• Exhale and arch your back while tucking in your chin towards your chest. 
• Repeat the exercise 2-3 times while maintaining your breaths. 

2- Child’s Pose

Also known as balasana, this exercise promotes relaxation while stretching your back, thighs and hips. 

Steps to do the Child’s Pose

• Kneel on the floor with your knees apart and big toes in contact with the other. 
• Extend your hands forward and keep your forehead on the ground. 
• Breathe deeply as you do this and maintain the position for 1-2 minutes. 

3- Pelvic Tilts

While reducing pain and stiffness, this exercise enhances flexibility in your lower back and abdominal muscles. 

Steps to do the Pelvic Tilts

• Lie on your back on a flat surface, with your knees bent and feet flat on the floor. 
• Make sure your feet are hip width apart.
• Lift your pelvic up while flattening your lower back on the surface.
• Hold the position for 1-2 minutes and repeat the exercise 10-15 times.

4- Bridges

Bridges are great for improving core stability and strengthening hamstrings, glutes and lower back. 

Steps to do Bridges

• Lie in the same position as you would while doing pelvic tilts. 
• Lift your hips towards the ceiling while pressing your feet on the floor. 
• Hold the position for 4-5 seconds and gradually lower your hips. 
• Repeat the exercise for 10-15 times. 

5- Bird Dog

This exercise relieves lower back pain and improves your stability and balance. It is also considered a great way to strengthen your core, thighs and glutes. It is one of the most highly recommended exercises to manage chronic lower back pain.

Steps to do Bird Dog

• Start with a tabletop position with your knees under your hips and wrists under your shoulders. 
• Extend your right arm forward. 
• Lift your left leg upwards to the hips’ level. 
• Hold the position for a few seconds and repeat with the opposite leg and hand. 
• Repeat the exercise 10-15 times. 

6- Knee to Chest Stretch

This exercise is a great way to relieve stress while improving the flexibility and strength of your lower back. 

Steps to do Knee to Chest Stretch

• Lie on your back with your knees bent and feet flat on the surface. 
• Bring your knees towards your chest while holding the back of your thigh with your hands. 
• Hold the position for 10-30 seconds and return to the starting position, then switch legs. 
• Repeat the exercise 2-3 times. 

7- Seated Forward Bend

It is also known as the Paschimottanasana and is considered great for stretching your hamstrings and lower back. 

Steps to do Seated Forward Bend

• Sit on the floor with your legs extended. 
• As you inhale, straighten up your spine. 
• Exhale and bend forward towards your knee and place your head in between your knees. 
• Hold your feet with your hands. 
• Hold the position for 1-2 minutes. 

8- Spinal Twists

Great for improving flexibility and mobility, this exercise also strengthens your lower back and relieves you from pain. 

Steps to do Spinal Twists

• Sit on a flat surface and extend your legs in front of you. 
• Bend your right knee and place your right foot outside your left thigh. 
• Place your left elbow outside your right knee and twist your torso to the right. 
• Hold the position for 20-30 seconds and then switch legs. 
• Repeat the exercise 2-3 times. 

9- Wall Sits

This exercise improves the posture and your body’s stability while also strengthening your lower back and legs. 

Steps to do Wall Sits

• Stand with your back facing the wall and your legs shoulder width apart. 
• Slide down until your knees are bent at a 90 degrees of angle. 
• Hold the positions for 10-20 seconds, and gradually return to the starting position. 
• Repeat the exercise 5-10 times, focusing on your back’s position on the wall.

10- Hip Flexor Stretch

And lastly, Hips Flexor stretches are great to relieve excessive stress on your back while strengthening your hip flexors and lower back as well. It is an effective exercise to manage lower back and hip pain. 

Steps to do the Hip Flexor Stretch

• Get down on your right knee and put your left leg in front of you making a 90 degree angle. 
• Push your hips forward and stretch your hip flexor. 
• Stay in the position for 10-20 seconds and then switch sides. 
• Repeat the exercise 3-4 times on both sides. 

Travelling soon and your lower back pain got you in a tight grip? Here are some travel hacks for knee and back pain efficiently while travelling. 

Conclusion

It is important that you do the above mentioned exercises in proper form. By incorporating these exercises in your routine, you will be able to effectively manage your lower back pain issues and improve flexibility. For optimal results, consistency is important. Pain-free life is only possible if you adhere to your routine diligently but do not forget to listen to your body. Follow Granimals for more information. To manage your pain better, book a physiotherapy consultation call with us today!

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FAQs (Frequently Asked Questions) 

Q1- What foods help back pain?

A1- Brightly coloured fruits and vegetables are considered great for pain management. They possess anti-inflammatory properties along with necessary vitamins. Other foods like nuts and beans are also considered good for relieving back pain. 

Q2- Does bed rest help lower back pain?

A2- In some cases, bed rest is considered good for managing acute lower back pain. The bed rest period depends on the condition and the pain level you are suffering. 

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