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.

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.

Exercises can help strengthen your muscles and improve flexibility. Lower back pain may be recurring or one-time only. Doing these exercises daily will ease pain and prevent future episodes.

Knee to Chest Stretch
This stretch warms up your muscles.

1. Lie on your back with knees bent.
2. Pull one knee into your chest with both hands.
3. Tighten your abdominals and press your spine to the floor for 5 seconds.
4. Return to the starting position and 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.
2. Keep shoulders on the floor; roll 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.
2. Relax shoulders; tighten abdomen and glutes; raise hips upward without overextending your back.
3. Hold as long as you can, starting with 3 deep breaths, then return to start position.

Start by repeating this exercise 5 times; gradually build up 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.
2. Tighten abdominal muscles so stomach pulls away from waistband for 5 seconds.
3. Relax; flatten your back by pulling belly button toward the floor for another 5 seconds, then relax again.

Start by repeating this stretch 5 times; gradually increase to 30 repetitions.

Cat and Cow Stretch
This stretch strengthens lower back muscles while loosening them up.

1. Get on hands and knees, shoulder-width apart.
2. Arch your back while pulling abdomen up toward ceiling.
3. Let your abdomen relax toward the 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 for 10 seconds.
3. Repeat on the other side.

You can do this stretch 3 to 5 times on each side twice a day.Source: webmd.com