Lower back pain is one of the commonest medical problems in the world. You will be affected by it at some point of your life. This can be prevented by stretching and strengthening your back muscles.
Doing exercises to strengthen the lower back helps prevent and alleviate Lower back pain. They also strengthen the abdomen,hip and leg muscles. Exercises also increase blood flow to the lower back speeding up recovery and reducing stiffness.
The great thing about these exercises is that they can be done at home and can be incorporated in your daily routine easily.
1. Knee to Chest Stretch
Lie on your back with your knees bent and your feet lying flat on the floor.
Using both your hands, grab your right leg under the knee and interlace the fingers.
Keeping the left foot flat on the ground, pull your right knee close to your chest until you feel a stretch in your back.
Hold for 20-30 seconds keeping the other body relaxed.
Return to original position and do the same with the left leg.
Repeat 3-4 times for each leg.
To make this stretch more difficult, bring both the knees simultaneously to the chest and hold for 20-30 seconds. Repeat with a break of 15-20 seconds in between.
2. Bridging Exercise
Lie on your back with the knees bent and both the feet flat on the floor.
Squeeze your buttocks and lift your pelvis until the knees, hips and the shoulders are in a straight line.
Tighten the abdomen muscles as well.
Hold for 5-10 seconds.
Repeat 5-10 times with intervals of 10 seconds between them.
3. Pelvic Tilts
Lie on your back with the knees bent and both the feet flat on the floor.
Flatten your back against the floor by tightening your abdominal muscles.
Hold for 5-10 seconds, then relax.
Tilt your pelvis towards the ceiling without lifting it from the floor.
Hold for 5-10 seconds, then relax.
Do 10-15 repetitions.
4. Partial Crunches
Lie on your back with the knees bent and both the feet flat on the floor.
Keep your arms on your chest or put your hands behind your head.
Lift your shoulders off the floor.
Hold for a second with tightening of your abdomen muscles.
Return to the original position.
Repeat 8-10 times.
Ensure your feet and the lower back are on the floor throughout the exercise.
5. Lower Back Rotations
Lie on your back with the knees bent and both the feet flat on the floor.
Gently roll both the knees to one side keeping the shoulders firmly on the floor.
Hold for 5-10 seconds, then return to original position.
Repeat with the knees rolling to the other side.
Repeat a few times.
6. Press-Up Back Extension
Lie on your stomach with your hands under your shoulders.
Push with your hands so that your upper body is off the floor.
You can also put your elbows under your shoulders and keep for a few seconds.
Return to original position.
Repeat 5-10 times.
7. Bird – Dog Exercise
This is an excellent exercise to stabilise the lower back during the movements of the arms and legs.
Position yourself on your hands and your knees and tighten your stomach muscles. Don’t let your back muscles sag while doing this exercise.
Lift one leg behind you. Raise to a height where the lower back can be maintained.
Keep the hips level and hold on for 5 seconds, then switch to the other leg.
If possible, try lifting the opposite arm with each leg lift.
Repeat 8-10 times.
8. Cat – Camel Stretches
Come onto your hands and knees, making sure your hands are under your shoulders, your knees are under your hips and your back is in a neutral position.
Cat – Lift your head up, sink your back down and stick your tail bone out. Take a deep breath and return to normal position.
Camel – Lower your head and tailbone and arch your back mimicking a camel hump. Take a deep breath and return to normal position.
Repeat 10-15 times.
9. Superman
This exercise helps strengthen the back extensors.
Lie face down on the ground. Stretch both arms out in front of the body with both legs stretched out flat on the ground.
Raise both the hands and the feet in the air keeping a distance of 6-8 inch from the ground.
Try to pull in the bellybutton lifting it from the floor to engage the core muscles.
Stretch the hands and feet as much as possible.
Keep the head straight looking at the ground to avoid neck pain.
Hold for 2-3 seconds and then return to the starting position.
Repeat 5-10 times.
10. Hamstring Stretches
Lie on your back with your legs extended and your back straight.
Bend your right knee towards your chest keeping the left leg straight.
Hold the leg/thigh with both the hands and straighten the leg.
Breathe deeply and hold for 10-20 seconds.
Repeat on opposite side.
Stretch to the point of ‘mild discomfort’. Keep both the hips down on the mat.
DISCLAIMER
Discontinue the exercises if your pain increases. These exercises should ideally be done after consulting a doctor.