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  • Emma B

Exercises to Help Relieve Lower Back Pain

Lower back pain is a common problem that can be caused by a variety of things, such as bad posture, obesity, or stress. If you are suffering from lower back pain, then there are a number of exercises that you can do to help relieve the pain.


Some of the most effective exercises for lower back pain relief are those that strengthen the muscles in the back and stomach. These muscles support the spine and help to keep the back in alignment. Other helpful exercises include those that increase flexibility in the back and improve range of motion.


If you are suffering from lower back pain, be sure to consult with your doctor before starting any new exercise program. Additionally, be sure to warm up before you exercise and cool down afterwards.



What can cause lower back pain?


Lower back pain is a common condition that can have many different causes. In most cases, the exact cause of the pain cannot be determined. However, there are some common factors that can contribute to lower back pain, such as:


- Muscle strain: This is the most common cause of lower back pain. Muscle strain can occur from lifting heavy objects, sudden movements, or wrong posture. The muscles in your lower back will be taking the full brunt of the forces that go through our body, even when sitting the lower back is supporting us from collapsing.

- Bulging or ruptured discs: The discs in your spine act as shock absorbers. Sometimes, the discs can bulge or rupture, which can cause pain.

- Arthritis: This is a general term for inflammation of the joints. Arthritis in the spine can lead to lower back pain.

- Osteoporosis: This is a condition where the bones become weak and brittle. People with osteoporosis are at a higher risk of lower back pain.


Visit a professional for a diagnosis


If you are experiencing lower back pain, you may be wondering if you need to visit a professional. While lower back pain can often be managed at home with over-the-counter medication and rest, there are some cases where you may need to seek out professional help.


If your pain is severe or persists for more than a week, you should visit a doctor or other healthcare professional. They will be able to assess your symptoms and determine if you need further treatment. In some cases, you may need to get an X-ray or MRI to rule out other conditions.


If you are experiencing lower back pain, be sure to pay attention to your body and seek professional help if the pain is severe or persists for more than a week.


Recommended exercises


These exercises will reduce the pressure of the lower back and spread the force that goes through the body to the bigger more capable muscles, such as the Glutes and the Abdominals.


Cat-Cow


Cow:

Curl your toes under. Tilt your pelvis back so that your tailbone sticks up. Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move. Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in. Take your gaze gently up toward the ceiling without cranking your neck.

Cat:

Release the tops of your feet to the floor. Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine. Drop your head. Take your gaze to your navel.


Iron Cross stretch


Begin laying flat on your back, so you are forming the T shape. Arms out to the side, legs together. Slowly move one leg towards the opposite hand through a rotation in your lower back and hips. Hold position for 30 seconds. Then repeat with other leg. Repeat 3 times.


Bird-dog


Begin on all fours in the tabletop position. Place your knees under your hips and your hands under your shoulders. Maintain a neutral spine by engaging your abdominal muscles. Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.

Hold this position for a few seconds, then lower back down to the starting position. Raise your left arm and right leg, holding this position for a few seconds. Return to the starting position. Do 3 sets of 8 to 12 repetitions.


Crab Walks


Step both legs into band and place it just above the knees. Hinge at the hips, with lumbar spine neutral (like a partial squat). Step sideways keeping the band resisted. Continue stepping for 20-30 steps and you should feel your Glutes working.



Fire Hydrants


Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down. Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees. Lower your leg to starting position to complete 1 rep.

Do 3 sets of 10 reps. Repeat with the other leg.


Hamstring curls


Stand with your feet loosely apart and your back straight. Place your hands on your hips or the back of a chair for support. Loop a small resistance band around ankle.

Raise your left heel backward towards your glutes while bending your knee. Return your left leg to the start position. Repeat then switch and perform the exercise on your right leg.


A majority of people will experience lower back pain at some point in their lives. For some, the pain is mild and manageable. But for others, the pain can be debilitating. If you suffer from chronic lower back pain, there are some exercises you can do to try and relieve the pain.

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