Top 6 Best Exercises for Lower Back Pain at Home
Lower back pain can be affected to your daily activities that caused by poor posture, muscle imbalance and sedentary lifestyle, but you can do several effective best exercises for lower back pain at home to relieve discomfort and strengthen the muscles that support your lower back.Before starting any fitness program, you should talk to a health care provider, especially if you suffer from persistent or severe back pain. Below are some of the top 6 best exercises for lower back pain at home.
1)Single leg knee to cheststretch-
Description:
The single leg knee to chest stretch is a way to stretch the lower back and relive tightness.
How to DO It:
Firstly, lay down on your back with your both legs straight. Bring one knee toward your chest while keeping the other leg straight. Hold for 5 second then this leg straight and repeat 10 times. Then switch to another leg and same to do. 10 repeat is a one set, and you can do 3 sets at a time.
Benefits:
This exercise stretches the lower back and his muscles and can help reduce discomfort that caused by tight muscles.
2)Both leg knee to chest stretch-
Description:
Both leg knee to chest stretch is a fantastic way to stretch the lower back and relieve tightness.
How to DO It:
You lie on your back with your leg extended. Place your hand on the knee and to bring your knee toward the chest and hold 5 seconds then leg straightened. Repeat 10 times that is one set, and you can do 3 sets.
Benefits:
This exercise stretches the lower back and his structure and can help reduce discomfort. Improve your back and spine flexibility and colon function.
3) Child’s pose –
Description:
This yoga pose is excellent for stretching and relaxing the lower back muscles.
How to DO It:
Starting on your hands and knees, then sit back on your heels, extend your arms in front of you, and down your chest toward the floor. Then hold for 30 to 60 seconds while taking deep breaths. You can do this 3 times.
Benefits:
Child’s pose helps release tension in the lower back, making it a great exercise for relaxation and pain relief.
4)Cat-cow stretch-
Description:
The cat-cow stretch is a yoga-inspired exercise that promotes spinal flexibility and relieves tension in
the lower back.
How to DO It:
Start on your hands and knees in a tabletop position. Inhale as you arch your back (the “cow”position), and exhale as you round your spine (the “cat” position).
Repeat this gentle flow for 1-2 minutes.
Benefits:
Cat-cow stretch helps improve the range of motion in your lower back and reduces stiffness.
5)Pelvic Tilts Child-
Description:
Pelvic tilts are a simple yet effective exercise that can help strengthen the lower back muscles and improve flexibility in the lumbar spine.How to DO It:
Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles and gently tilt your pelvis upward, pressing your lower back into the floor. Hold for a few seconds and release. Repeat 10-15 times.
Benefits:
Pelvic tilts help activate and strengthen the core muscles, which provide support to the lower back.
6) Bird-Dog Exercise-
Description:
The bird-dog exercise is a core-strengthening movement that targets the muscles supporting the lower back.
How to DO It:
Start on your hands and knees. Extend your right arm forward while simultaneously lifting your left leg backward. Hold for a few seconds, then switch sides. Complete 10-15 repetitions on each side.
Benefits:
Bird-dog exercises enhance core stability and balance while strengthening the muscles that support your lower back.
If you have a lower back pain. Exercise must be approached cautiously specially when you experience severe or persistent back pain and that time you always consult a health professional or physical therapist.
The best exercises for lower back pain at home mentioned in this blog post can be benefited for many people, but the key is consistency. So, these best exercises for lower back pain at home into your daily routine and you may strengthen your lower back and reduce your discomfort in the convenience of your own home.
It may take some trial and error to find the optimum best exercises for lower back pain at home, so pay attention to your body and adjust as necessary.