Lower back pain: Quick exercises that can offer relief
What's the story
Troubled with lower back pain and looking for quick ways to get rid of them? Well, your search ends here.
There are many simple and effective exercises that you can do anytime in the comfort of your home, some of which you can even pull off while watching the television.
The best part? You only need 15 minutes a day!
Exercise 1
Child's pose
This yoga pose can stretch your lower back muscles and eliminate pain. It also releases tension from your spine and foster flexibility in your back.
Kneel on the floor and sit back on your heels. Bend forward until your thighs and chest are in contact and rest your head on the floor. You can keep your hands by the side or extend them ahead.
Exercise 2
Knee-to-chest stretch
Lie down with your legs stretched straight.
Now bend your left knee and keep your right leg as it is. Bring the left knee as close to the chest as possible and clasp your hands behind it.
Ensure neither your upper body moves, nor your hips lift in the air as you do so.
Hold for 30 seconds and repeat with the right leg.
Exercise 3
Bridge pose
Here's another yoga pose that can come to your rescue as it improves spinal mobility and strengthens your back.
Lie down on your back and bend your knees.
Grab your right ankle with the right hand and the left one with the left hand.
Pressing your head and shoulders on the ground, lift your lower body in the air as much as you can.
Exercise 4
Lower back rotational stretch
This exercise can help you relieve pain and tightness in your lower back.
All you have to do is lie down on your back and bend your knees.
Slowly roll your knees toward the right side and hold for 10 seconds.
Now roll them toward the left side and hold for the same amount of time. Repeat this exercise three times on each side.
Exercise 5
Cobra pose
Lie down on the floor with your face down and place your palms next to your shoulders.
Now slowly inhale as you stretch your legs and then lift your upper body.
Ensure that your toes and pubis form a straight line and touch the floor.
Hold this pose for 30 seconds and then relax. This will take the pressure off the lower back.