Lower back pain is something many people experience in their lifetime. It can be caused by sitting too long, heavy lifting, or stress. Simple exercises and stretches can help relieve pain and make the back feel better. Let’s go through a few easy steps that can be done at home.
1. Cat-Cow Stretch: It is a mild stretch but helps loosen the lower back and spine. How to Do:
- Start on your hands and knees, in a tabletop position.
- The cat part: Round your back upward, just like a cat does, coming up; tuck the chin in toward the chest.
- The cow part: Drop the belly down; lift the head up, looking up.
- Move slowly between these two for 1-2 minutes.
2. Child’s Pose: This is an easy stretch that helps in releasing the tension in your back. How to Do:
- Kneel on the floor and sit back on your heels.
- Extend both your arms forward and bring your chest down towards the floor.
- Hold this position for 20-30 seconds while breathing deeply.
3. Knee-to-Chest Stretch: This stretch relieves pressure on your lower back. How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Bring one knee up into your chest, holding it with your hands.
- Hold the stretch for 20–30 seconds and then change legs.
- You can also bring both knees toward the chest at the same time, which feels like it allows the muscles to stretch a little more.
4. Pelvic Tilt: This exercise strengthens your core and supports your lower back. How to do it:
- Lie down on the back with the knees bent and the feet flat on the floor.
- Contract the stomach muscles tightly and press the lower back to the floor.
- Hold this position for 5 seconds, then relax.
- Do about 10-15 reps.
5. Bridge Exercise: This helps strengthen your glutes (butt muscles) and lower back. How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips off the floor until your body forms a straight line from shoulders to knees.
- Hold for 5 seconds, then slowly lower back down.
- Repeat 10-15 times.
6. Seated Forward Bend: This stretch helps loosen tight hamstrings and lower back muscles. How to do it:
- Sit with legs straight out in front.
- Slowly reach forward toward your toes, keeping your back straight.
- Hold for 20–30 seconds, and then relax.
7. Piriformis Stretch: Hits the piriformis muscle that is sometimes responsible for low back pain. How to do it:
- Start by lying on your back with both knees bent and your feet flat on the floor.
- Cross one ankle over the opposite knee.
- Gently pull the uncrossed leg toward the chest, so there is a stretch felt in the hip.
- Hold this for 20-30 seconds, then change sides.
When to See a Doctor
If your lower back pain isn’t getting better after a few weeks or feels too severe, it’s a good idea to see a doctor. They help to identify its cause and suggest the best treatment. Health Yaad Aayo makes it easy for you. You can book a doctor’s appointment in person or have a consultation online.
Conclusion
Lower back pain doesn’t have to be a daily problem. Doing these simple exercises and stretches can help strengthen your core, improve flexibility and reduce pain. Try these simple exercises and stretches to relieve your back pain and feel better quickly.
Ashish Jagtap