It can be extremely frustrating to suffer from lower back pain. Because of its central region, back pain affects your mood, hinders movement and can lead to extreme problems later on. What many people don't know is how easy it can be to relieve lower back pain. Good news: Many back exercises consist of lying down and stretching.
4 Easy Back Exercises to Relieve Lower Back Pain
1. Piriformas Muscle Stretching
Lower back pain is often caused by stiff muscles that have been in a terrible position for too long. One of the best back exercises you can do is stretch the Piriformas muscle. Starting at the back of the femur and running all the way up to the base of the spine, the Piriformas muscle, if tight, can lead to sacroiliac joint dysfunction. To stretch this muscle, lie on your back and cross the one leg over the other. With both knees bent, place both hands together under the knee of the other leg (the lower leg), and gently pull the bottom leg toward your chest and hold both thighs closely until a stretch is felt in the buttock area. Hold for 30 seconds and repeat. Check out the video of the exercise here.
2. Side to Side
This lower back strengthener will get those hip flexors moving! Lie on your back and tuck your knees so that your heels are close to the buttock area. Keeping your upper body still, twist the knees from side to side so that the lower knee touches the floor. For an example, click here.
3. Wall Sits
While this is definitely one of the tougher back exercises, your abs, hamstrings and lower back will thank you. Start by standing with your back pressed against the wall. Lower yourself until your legs are bent at a 90 degree angle. Hold for 10 seconds, then carefully stand back up. Repeat 8-10 times.
4. Transversus Abdominal Stretch
When suffering from lower back pain, it's important to avoid sit-ups. Instead, lie on your back and bend your knees. Press your belly button against your spine while maintaining a neutral position. Exhale and reach toward the sky with both hands as if you were grabbing a trapeze. Rise high enough so that your shoulder blades are barely touching the floor, hold for two seconds and inhale coming back down.
What other back exercises do you practice to relieve lower back pain?
Photo Credit: Ryan Welsgerber
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