Are you one of the millions of people who suffer from low back pain? You’re not alone! In fact, low back pain is one of the most common reasons for missed workdays. But don’t worry, there’s good news! With the right exercises, you can help relieve your low back pain and get back to your daily activities.
Here are some exercises that can help you reduce your low back pain:
Stretching can help loosen tight muscles that may be contributing to your low back pain. Try these simple stretches:
- Hamstring stretch: Sit on the floor with your legs straight out in front of you. Reach forward and hold onto your ankles or shins. Hold the stretch for 20-30 seconds.
- Piriformis stretch: Lie on your back with your knees bent and both feet on the floor. Cross one ankle over the opposite knee. Hold onto your thigh and gently pull it towards your chest. Hold the stretch for 20-30 seconds and then repeat on the other side.
- Cat-cow stretch: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and look up. As you exhale, round your back and tuck your chin to your chest. Repeat 10 times.
Strengthening the muscles in your back and core can help support your spine and reduce low back pain. Try these exercises:
- Bridging: Lie on your back with your knees bent and feet flat on the floor. Tighten your buttock muscles and lift your hips up towards the ceiling. Hold for a few seconds, then lower your hips back down. Repeat 10 times.
- Pelvic tilt: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold for a few seconds, then relax. Repeat 10 times.
- Plank: Start in a push-up position, but instead of lowering your body all the way down, hold the position for 20-30 seconds. Repeat 2-3 times.
Water therapy, also known as aquatic exercise, can be an effective way to reduce low back pain. The buoyancy of the water helps support your spine and reduces the impact on your joints. Try these exercises in a pool:
- Leg lifts: Stand in waist-deep water and hold onto the side of the pool. Lift one leg straight out in front of you, then lower it back down. Repeat 10 times, then switch legs.
- Knee-to-chest stretch: Stand in waist-deep water and hold onto the side of the pool. Bring one knee up to your chest, hold for a few seconds, then release. Repeat 10 times, then switch legs.
- Walking: Simply walking back and forth in the pool can help loosen up your muscles and reduce low back pain.
Remember, when starting any new exercise program, it’s important to talk to your doctor first to make sure it’s safe for you. And if you have any pain while doing these exercises, stop immediately and talk to your doctor. With a little patience and persistence, you’ll be on your way to a healthier, pain-free back.