6 Exercises To Relieve Lower Back Pain

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Back pain is one of the most painful things that can happen to you. It hinders the way you walk, it doesn’t allow you to sit in ease and it makes trying to go to sleep an impossible task. Most people think that medication will help, but that’s a very common misconception. In actual fact exercise will help in relieving the pain.

exercises to relieve lower back pain

Exercise will strengthen your core muscles and bring them back to shape. It will tone down your body hence making it stronger than before. The best part is that when you exercise you build up your muscle strength which supports your spine and this automatically eases the pain. Here are some exercises to relieve lower back pain:

  1. The crunches: However painful that sounds, this is one good exercise! Lie on the ground with your knees up and toes flat. Put your arms behind your neck and lift your upper body for a few seconds. Repeat this act 8-10 times and you will notice a change in your stomach and back muscles. The tip here is to wear stretchy, comfortable clothing and preferably lie on a mat/carpet instead of a hard floor.
    exercises to relieve lower back pain
  2. Wall sits: Walls are brilliant for providing a platform for exercising. Go stand against the wall and then slide down, till your knees are bent and you are in a position like you are sitting in a chair. Keep this posture for half a minute and then relax.
    exercises to relieve lower back pain
  3. Knee to chest: This is the easiest of them all. Lie flat on the floor, with your knees bent and feet on the floor like crunches. Now raise one knee till you reach your chest. Keep it there for a few seconds, and then repeat for the other leg. You can do this with minimum effort!
    exercises to relieve lower back pain
  4. Press up: Lie flat on your belly and raise yourself using your arms. This will put slight pressure on your back and will also strengthen your arm muscles.
    exercises to relieve lower back pain
  5. Aerobic workouts: Try out some fun activities like swimming or biking, because they also fall under the category of exercise. Not only will they boost up your muscles, but they will help your lungs to acquire more capacity, your heart to strengthen and your blood flow to be perfect. Make sure you don’t do any twisted stunts while you are at it!
    exercises to relieve lower back pain
  6. Don’t you dare: There are some exercises that you shouldn’t go near for they will make the pain worse than before. Sit-ups look easy but this form of exercise puts pressure on the spine which is something it can’t handle. Similarly, lifting legs can be very painful as it applies excess pressure to your back and that can be very excruciating. Lastly, toe touching will also tighten the ligaments of the spine which will put even more pressure on an already damaged area.

So these were some great exercises to relieve lower back pain. All you need is an instructor that will help you do the exercises you are comfortable with. Some of them are easy enough to be done on their own. Moreover you should also check if you sleep on the right sleeping position as sometimes a wrong sleeping posture can cause severe back ache. On the other hand, make sure that your doctor knows what you are about to do and explains the risks involved. You don’t want to go against medical support at all!

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