There are a series of workout routines that can reduce your lower back pain and also tension, stiffness, and soreness, all the by-products of the sedentary lifestyle that our generation is bound to live! Sitting in front of our computer screens for almost 12 hours a day on an average is bound to have some adverse effects on our health! And it attacks the lower back before it ventures out to other areas of the body.
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The following exercises for back pain, not only help you get rid of the ache, but also improve your posture. Ready to get started then? Read on.
1. Bottom to heels stretch
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For stretching and mobilizing the spine, the bottom to heels stretch is one of the best exercises. However, there are a few things you need to keep in mind before performing this exercise. Firstly, do not sit on your heels in case you have a back problem. Also, only stretch to the point you find comfortable. Don’t go overboard. You can use a mirror to ensure proper positioning.
To begin, get down on all fours, with the hands under your shoulders and the knees under the hip. Make sure you do not over-arch the lower back. Stretch your knees so that your shoulders arch backwards. You should not lock your elbows while performing this exercise.
Now slowly stretch your glutes backwards. Reach as far as you can without disrupting the natural curve of the spine. Hold this posture for 5 seconds and slowly revert to the initial position.
This was one rep. Perform 10 of these.
2. Knee rolls
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Another brilliant workout to stretch and mobilize the spinal cord is the knee rolls.
Begin by lying on your back. You can place a flat pillow or a cushion or even a book under your head if you find it uncomfortable otherwise. Now bend the knees but keep them together. Relaxing your torso, gently tuck in your chin. Next, roll both the knees to the left side. Your pelvis should follow them. Make sure you keep your shoulder on the floor while performing the rolls. Retain the stretch for 10 seconds and slowly revert to the starting position while exhaling.
This was one rep. Perform 10, alternating between the left and the right side. When you perform the knee rolls, move only as far as your body allows you to. Also, consider placing a pillow between the knees to make the workout easier.
3. Back extensions
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This exercise provides flexibility to your spine by stretching it backwards. Don’t bend the neck towards the rear, though, while performing these extensions and keep your hips grounded to avoid a hip muscle pull.
Begin by lying down on your stomach. Prop your body on your elbows. Straighten your spine and neck, and keep the shoulders backwards. Keeping the neck long, bend your back. Push down on your hands to help your back to arch. You will feel a very gentle stretch somewhere in your stomach. Those are the stomach muscles being stressed. Inhale and hold the posture for 10 seconds. Now slowly revert to the initial position.
This was one rep. Perform 8.
4. Deep abdominal strengthening
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The deep muscles that support your spine are strengthened by this deep abdominal strengthening workout.
Begin by lying on your back. We suggest that you place a cushion or a not very soft pillow or a book under your head. Now bend the knees. Try to keep your feet straight. They should be hip-width apart. Keeping the torso relaxed, slowly tuck the chin in.
Now exhale and draw up the pelvic muscles and the muscles from lower abdominals. Pretend as if you are doing up some imaginary zip that runs along your gut. Hold this contraction for 8 seconds. Now breathe 10 times from your abdomen and when you exhale the last one of the count, relax.
This was one rep. Perform 5 of these.
Trainer tip: When you tighten the muscles of the lower abdominal and pelvis area, do it very slowly. Try not to use more than 25 percent of whatever you think your maximum strength is. We don’t want to get hurt, do we?
5. Pelvic tilts
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Pelvic tilts are perfect for people who want an exercise to act on the lower back.
Begin by lying down while facing the ceiling. Bending your knees, straighten your feet. Try and keep them hip-width apart when performing the exercise. Relax the upper body now and gently tuck in your chin.
Next, flatten your lower back, softly, on the floor, and slowly contract the stomach muscles. Tilting the pelvis towards the heel, try to slightly curve your lower back. At this point, you will feel a contraction in your back muscles. Now exhale and revert to the initial posture.
This was one rep. Perform 15 such reps. When doing the reps, tilt your pelvis in a to and fro slow rocking motion. Try and keep the deep abdominals working throughout this exercise. And do not press down through the neck or the shoulders or even the feet.
Modification for the beginners:
Place your left hand on the stomach and your right hand on the lower back area so that the correct muscles are acted upon.
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6. Knee-to-chest stretch
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For the knee to chest stretch, begin by lying down on your back. Bend your knees and place your feet flat on the floor. Use both your hands and pull up your right knee. Now press the right knee to your chest with both the hands. Make certain you tighten your abdominal muscles when you press your backbone to the floor. Hold that posture for 5 seconds. Now exhale and revert to the starting position. Repeat the exercise with the left leg. Again, return to the initial posture and perform the exercise with both your legs in chorus. Perform 3 reps for each set of these exercises for back pain.
7. Lower back rotational stretch
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Lie on your back and face the ceiling to get started with the lower back rotational stretches. Bend your knees and plant your feet firmly on the floor. Placing your shoulders on the floor (do not lift them above the ground while performing these stretches), roll the bent knees to the left side. Now inhale and go to the other side. Perform these stretches for at least three times for each side.
To ensure that these exercises for back pain are effective, try performing them twice a day: Once in the morning and once after you come home from work. It will hardly take 15 minutes of your precious time.
8. Bridge exercise
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This is a challenging move. You would be upping the game slowly on this one. You should start with just five reps and then gradually you can take it up to 30 reps.
To start, lie on the floor to face the ceiling. Bend your knees and place your feet firmly on the ground. Now tighten the muscles of the glutes and your abdomen. Next, raise the hips and form an almost straight line that goes from your knees and extends to your shoulders. Hold the posture for as long as four deep breaths. Now slowly revert to your initial position. This is one rep. Start with 5 reps.
9. Cat stretch
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To perform the cat stretch, place yourself on all your fours mimicking a cat. Now, slowly curve your back to form an arc. For the perfect posture, think that you are pulling your abdomen towards the ceiling.
Now, slowly let the back and the abdomen to sag on to the floor. Exhaling deeply, revert to your starting position.
This was one rep. Perform five of these to rid yourself of lower back pain.
10. Pigeon
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To perform the Pigeon, hold your right leg with your right hand from behind, and let the lower leg be diagonal to the left-side of your hip. Squaring off the hips towards the ground, bend in the forward direction. Now widen your elbows. Placing the left hand on top of the right, make-believe a pillow for your forehead. Hold this posture of 3 minutes and then switch over to the next side.
This was one rep. Perform 10 of these.
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For the people who find the Pigeon posture difficult to perform because of knee pain, we suggest you try the “Thread the Needle” posture.
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To perform this, lie down on the floor and face the ceiling. Bend your knees and place the feet firmly on the floor. Bend your left knee and place your left ankle on the right thigh. You will be forming a figure like ‘4’. Now lift your right foot off the ground. The right calf should now be parallel to the ground. Slowly thread the left hand between the legs and then interlace both your hands behind the right thigh. Hold this posture for 10 deep breaths.
This was one rep. Perform 12 such reps.
For beginners, it will take some time to get the postures right. So we suggest that you give each workout some time and stretch only as far as your body allows, without feeling pain.
Aim to perform all of the abovementioned back pain exercises at least 5 days a week and complement them with jogging, cycling, and aqua exercises to make your workout more fun.
That’s a wrap from us. See you soon with another set of drills designed exclusively for you. Until then, stay fit and fabulous!
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