Best Exercises for Lower Back Pain

Lower back pain is common among adults. It can cause pain, tingling, or numbness in the lower body. Common causes include muscle strain, poor posture, and aging.

There are two types of back pain: acute and chronic. Acute back pain lasts a few days or weeks. Most lower back pain is acute. Chronic back pain lasts longer than 12 weeks but is less common. Both types can have similar causes.

You can take steps to relieve and prevent lower back pain. Stretching and strengthening exercises for your back and abdomen are effective. Strong abdominal and hip flexor muscles improve posture. Strong glutes support your back while walking, standing, or sitting. Well-stretched muscles enhance mobility.

**Exercises to Help Lower Back Pain**

These exercises strengthen and improve flexibility in your muscles. They support your lower back during recurring or one-time episodes of pain. Doing these exercises daily will help ease discomfort and prevent future issues.

**Knee to Chest Stretch**

This stretch warms up your muscles before workouts.

1. Lie on your back with knees bent and feet flat.
2. Pull one knee into your chest using both hands.
3. Tighten your abdominals and press your spine to the floor for 5 seconds.
4. Return to the starting position; repeat on the other side.

Repeat this stretch 2 to 3 times in the morning and at night.

**Lower Back Rotational Stretch**

This stretch prepares your muscles for movement.

1. Lie on your back with knees bent and feet flat.
2. Keep shoulders on the floor; roll bent knees to one side for 5-10 seconds.
3. Return to starting position; repeat on the other side.

Do this stretch 2 to 3 times in the morning and at night.

**Glute Bridges Exercise**

This exercise strengthens glute and abdominal muscles.

1. Lie on your back with knees bent and feet flat.
2. Relax shoulders; tighten abdomen and glutes, raising hips upward without overextending.
3. Hold as long as possible, starting with 3 deep breaths; return to start position.

Start by repeating this exercise 5 times, gradually increasing to 30 repetitions.

**Lower Back Flexibility Exercise**

This low-intensity exercise strengthens lower back and abdominal muscles.

1. Lie on your back with knees bent and feet flat.
2. Tighten abdominal muscles so stomach pulls away from waistband; hold for 5 seconds.
3. Relax, flattening your back by pulling belly button toward the floor; hold for 5 seconds then relax.

Begin with 5 repetitions, building up to 30 over time.

**Cat and Cow Stretch**

This stretch strengthens lower back muscles while relieving tension.

1. Position hands and knees on the floor, shoulder-width apart.
2. Arch your back slowly while pulling abdomen up toward ceiling.
3. Relax by letting abdomen drop toward floor while looking up at ceiling.
4. Return to starting position; repeat again.

Repeat this exercise 3 to 5 times twice a day.

**Seated Lower Back Rotational Stretch**

Be careful not to twist too far during this exercise.

1. Sit in an armless chair or stool; cross right leg over left leg.
2. Brace left elbow against outside of right knee; twist gently for a side stretch holding for 10 seconds.
3. Repeat on the other side.

Do this stretch 3 to 5 times on each side twice a day.


Source: webmd.com