Back pain is the common problem in the working as well as old age groups. Old age, continuous exposure of back to the chair, sitting on PC and bending several times are the major reasons causing back pain. If the back pain does not get proper treatment, it may be harmful to your spinal cord. One of the best treatments for every type of body pain is the exercise. Doing the exercise for lower back pain may provide relief and soothing effect.
There are many exercises for lower back pain which you can do for a permanent solution of back pain.
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Partial crunches
One of the best exercises for lower back pain is partial stomach crunch. It provides strength in the lower back as well as stomach muscles. In this exercise, you need to lie on the floor with feet flat and knees bent. Then you have to cross your arms around the chest. Keeping the stomach muscles tight, you have to lift your shoulders from the floor.
While lifting the shoulders, take a breath and pull your neck. Then lower yourself slowly on the floor. You have to repeat this exercise for 8 to 12 times.
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Wall Sits
The next on the list of exercise for lower back pain is wall sits. You have to first stand with your back facing the wall keeping a distance of 12 inches. Keep your back flat to the wall. Then slowly slide down the wall until the knees are bent.
You have to then press the lower back to the wall. You have to be in this position by counting 10 and then slide to the wall. Repeat this exercise for 12 times to get relief in the lower back.
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Hamstring Stretches
This exercise is beneficial for both legs and lowers back. Firstly, you have to lie on your back with bent knees. Then keep the towel under the ball of the foot on the unbent leg.
The next thing is to pull back the towel by keeping your knee straight. You have to hold this position for 30 seconds. You have to do this stretch twice for each leg. Doing this exercise will reduce the back pain within some weeks.
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Press-up back extensions
This is one of the most effective exercises for lower back pain. Firstly, you have to lie with your stomach touching the floor. Keep your hands under the shoulders. Then you have to press your hands down on the floor.
You should feel that your shoulders are lifting from the floor. After that, you have to keep the elbows under the shoulders. You should try to be in this position for at least 30 seconds. Try this exercise a few times every day.
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Knees to chest exercise
The next on the list of exercises for lower back pain is knees to chest. The first thing you have to do is to lie on the floor with a straight back. Then bend your knees. The next thing is to bring one knee near to the chest and keep the other one against the floor.
You have to stay in this position for 30 seconds. Then slowly bring down the knee. You can repeat this stretch for the other leg too. For each leg, you have to do this exercise four times.
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Bridges
This is one of the best exercises for lower back pain. First, lie on the floor with back lifted above. Keep your knees bent with the heels touching the floor. You have to press the heels into the floor. You have to raise the hips and knees until they reach the shoulder levels.
You have to stay in this position for a few seconds. Then slowly lower your hips on the floor and rest for a few seconds. Repeat this exercise 8 to 12 times for reducing the lower back pain.
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Pilates
The next on the list is Pilates. This simple exercise for lower back pain increases the flexibility and elasticity in the body. In this exercise, the focus is mainly on the abdominal core. Further, it also provides strength and energy in the muscles which may give an active day.
You can do Pilate exercises with or without the apparatus. It is advisable to get the help of an experienced instructor. He will provide you the exact steps thereby reducing the lower back pain.
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Aerobic exercises
There are many aerobic exercises which you can try for reducing your lower back pain. They include walking, biking, swimming and other exercises which provide a healthy cardiovascular system, lungs, and heart. They also give stamina in the body for doing every task in an efficient manner.
One of the best exercises for lower back pain is swimming. It involves the whole body and also gives relief to your lower back. However, you should avoid strokes while swimming.
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Pelvic Tilts
This exercise for lower back pain will give you a straight abdomen. Firstly, you have to lie with a straight back on the floor. Keep the knees bent and feet flat on the floor.
You have to then pull your stomach in and keep your stomach tight. You have to stay in this position for a few seconds to take the breath in. Repeat this exercise for 12 times.
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Bird Dog
The last on the list of exercises for lower back pain is a bird dog. You have to place your hands and one knee on the floor. Then you have to keep the abdominal muscles tight. You have to lift one leg and extend it behind by keeping the hips at the same level. You have to do it for another leg too. Repeat this stretch 12 times each day.
These are the most effective exercises for lower back pain which you can try at home or gym. Within a few weeks, you will feel a sudden relief and flexibility in the lower back. They also provide a good amount of energy and stamina in the body.
