Lower back pain exercises you can do at the comfort of your home

Back pain is a major problem among all the age groups today. Lower back pain can be menacing and can even hamper your routine. However, there are some simple ways to avoid this kind of discomfort. However, one of the best options is to perform regular exercises that help to strengthen the lower back. Here are some lower back pain exercises you can do at the comfort of your home.


1 Knee Rolls

Knee Roll is a simple exercise where you lie on your back, resting your head on a small cushion or pillow. You need to keep your upper body relaxed and your chin tucked in while you exercise. You need to keep your knees bent and together and you must move them gently to one side. Just like your knees, move your pelvis in the same direction. Repeat the same movement in the opposite direction in the same manner.

This exercise is known to stretch and mobilise the spine. As the spine gains more flexibility, the chances of pain are reduced.

Knee Rolls

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2 Stretch from Bottom to Heels

Stretching is regarded as one of the best lower back pain exercises and can even avoid its occurrence. You can start by kneeling on all your fours with your knees below your hips and your arms below your shoulders. The curve of the spine should be natural in the initial position. Now, you need to slowly stretch i.e. raise your bottom backwards. Maintain this position for a while before you return to your initial position. The position is of great significance in this case and is known to mobilise the spine. You may use a mirror to ensure that the position is appropriate.

Stretch from Bottom to Heels

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3 Pelvic Tilts

This is yet another exercise you must perform by lying on your back and resting your head on a small cushion or pillow. You need to keep your knees bent and your feet straight. Now you should tilt your pelvis towards your heels till you feel a slight arch in your lower back. Now gradually return to the initial position. This is a great exercise to strengthen your lower back. You need to do this 10 to 15 times each day so that it has the desired impact.

Pelvic Tilts

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4 Back Extensions

In this exercise, you must lie on your stomach and prop yourself up on your elbows. The exercise is commonly referred to as push ups. It is a great exercise to strengthen the lower back.

Back Extensions

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5 Exercises That You Need to Avoid

Just like there are several lower back pain exercises that help you strengthen your spine, there are other exercises that you need to strictly avoid if you are a sufferer of back pain. This is because these exercises, if not performed in the proper fashion, can worsen the pain rather than stopping it. Here we have listed out some of these exercises.

Exercises That You Need to Avoid

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6 Leg Lifts

Some doctors do prescribe these exercises for core strengthening or strengthening of the abdomen but you need to be careful while performing these exercises. The exercise is performed by lying on the back and lifting both legs up together. It is known to strengthen abdominal muscles but if your core is weak, the pain may further increase. Hence it is best to avoid this exercise if you are already a patient of back pain.

Leg Lifts

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7 Toe Touches

Standing toe touches are a common exercise prescribed to get rid of back pain. However, this exercise may act adversely to worsen the pain if you overstretch. If you feel pain while doing the exercise, it is best to consult a doctor before continuing. In fact, it is best to avoid this exercise if you think your body is not strong enough to handle it.

Toe Touches

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8 Sit Ups

Sit ups are usually prescribed to strengthen the abdominal muscles. Most individuals, who do sit ups, tend to use their hip muscles and thus it does not help the abdominal muscles as it should. Sit ups also tend to put a lot of stress on ligaments and discs. Hence, it is best to avoid this exercise if you already have a case of severe backpain.

Sit Ups

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