Best Exercises for Lower Back Pain Relief
Lower back pain is a common issue affecting people of all ages. While rest is essential during acute pain, specific exercises can strengthen the back, improve flexibility, and prevent future discomfort. Here are some of the best exercises for lower back pain relief.
1. Cat-Cow Stretch
This yoga-inspired movement increases flexibility and relieves tension in the lower back. Start on your hands and knees, arching your back (cow) as you inhale, then rounding it (cat) as you exhale. Repeat for 10-15 reps.
2. Child’s Pose
A gentle stretch for the spine, hips, and lower back. Kneel on the floor, extend your arms forward, and rest your forehead on the ground. Hold for 20-30 seconds while breathing deeply.
3. Pelvic Tilts
This simple exercise strengthens the lower back and abdominal muscles. Lie on your back with your knees bent and feet flat. Slowly tilt your pelvis upward, flattening your back against the floor, then release. Repeat 10-15 times.
4. Bridges
Bridges activate the glutes, core, and lower back. Lie on your back, bend your knees, and lift your hips to form a straight line from shoulders to knees. Hold for a few seconds, then lower. Repeat 10-15 times.
5. Bird-Dog
Improve balance and core strength with this move. On hands and knees, extend one arm and the opposite leg, hold briefly, then switch sides. Perform 10-15 reps per side.
Incorporating these exercises into your routine can relieve pain, enhance mobility, and support long-term back health. Always consult a healthcare professional if pain persists.