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The Best 10 Exercises To Relieve Lower Back Pain

The Best 10 Exercises To Relieve Lower Back Pain

Most people will experience lower back pain at some point in their life, it is very common. In the old days bed rest was prescribed if your back was ‘playing-up’, whereas today it is recommended to keep exercising. Of course the exercises you do have to be appropriate, we are not suggesting to go for a run or lift heavy weights, that would be stupid. However, there are some great exercises you can do which should help alleviate lower back pain. These exercises are extremely gentle, but of course, listen to your body and stop if you experience any pain.

The exercises work by stretching out muscles that are normally tight when you have lower back pain and strengthening muscles which tend to be weak. Of course, there are many reasons for having lower back pain, so it makes sense to get checked out by a physical therapist.

Make sure you warm-up your muscles before you stretch them. You should never bounce during stretching, and all stretches should be slow and gradual. Avoid over-stretching, stretch your muscles until you feel a slight stretch only, and hold each stretch for 20-30 seconds.

1. Lower Tummy Strengthening

It is important to strengthen your lower tummy muscles because these muscles work in partnership with the lower back. This means if the lower tummy muscles are weak the lower back can tighten up, which can lead to lower back pain.

A great exercise for the lower tummy muscles is shown in the image below. It is extremely gentle and also very effective. Lie on your back with knees bent and feet flat on the floor. Breathe in and as you breathe out bring one knee in towards your chest and as you breathe in return the foot to the floor. Repeat this exercise six to eight times on each leg.

    source: www.webmd.com

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    2. Deep Abdominal Strengthening

    A very important muscle to strengthen is the transverse abdominis, which provides a great deal of support for the lower back. In many people this muscle is extremely weak and this can lead to lower back pain. A very gentle and safe way to strengthen this muscle is shown below. To carry out this exercise lie on your back, place a small cushion under your head, and bend your knees. Your feet should be hip distance apart and placed on the floor. Keep your upper body relaxed and your chin gently tucked in. Take a deep breath in, and as you breathe out focus on drawing your belly button in towards your spine. Hold this gentle contraction for 5 to 10 seconds. As you breathe out relax your tummy muscles. This is a slow, gentle tightening so aim to use less than 25% of your maximum strength. Repeat five times.


      Source: www.nhs.uk

      3 Bird Dog

      Mobilising your lower back is important to aid it’s recovery. The bird dog exercise is shown in the image below and is great for mobilising the lower back. To carry out this exercise get onto all fours, make sure your hands are directly under your shoulders, and knees directly under your hips. Your spine is in a neutral position and you need to keep your head in line with your spine. Take a deep breath in and as you breathe out extend one leg and the opposite arm to inline with your spine. You need to keep your spine in a neutral position at all times, so don’t let your lower back sag down. Hold for 5-10 seconds and as you breathe out lower both your leg and arm to the ground. Repeat this exercise eight to twelve times alternating sides.

        Source: www.popsugar.com

        4 Bridge

        Another great exercise for mobilising the lower back is the bridge, as shown in the image below. To carry out this exercise lie on your back with knees bent and your feet placed hip distance apart on the floor. Take a deep breath in and as you breathe out lift your hips off the floor until shoulders hips and knees are in a straight line. As you breathe in lower your hips to the floor. Repeat eight to twelve times.

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          Source: http://listedfit.com

          5 Pelvic Tilts

          The Pelvic Tilt is another great exercise for mobilising your lower back muscles. As shown below, lie on your back and place a small cushion under your head. Bend your knees and keep your feet hip-width apart and placed on the floor. Keep your upper body relaxed and your chin gently tucked-in. Gently flatten your lower back into the floor and contract your stomach muscles. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position. Place one hand on your stomach and the other under your lower back to feel the correct muscles working. Repeat eight to twelve times, tilting your pelvis back and forth in a slow rocking motion.


            Source: www.nhs.uk

            6. Lower Back Stretch

            Stretching your lower back is going to be really helpful in alleviating your lower back pain. Kneel on all fours, with your knees directly under your hips and hands directly under your shoulders. Ensure your spine is in a neutral position. Keep your head in line with your spine, your shoulders back and avoid locking your elbows. Take a big deep breath in and as you breathe out slowly take your bottom backwards towards your heels. Hold the stretch for 20-30 seconds. As you breathe in bring your body up onto all fours again. Repeat six to eight times.

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              Source: www.nhs.uk

              7. Leg Stretch

              It is very common for your hamstring muscles, which are found on the back of your legs, to be very tight when you experience lower back pain. For this reason it is recommended to stretch them out. You can see a great stretch for the hamstrings below. To carry out this exercise, lie on your back with both feet on the floor and knees raised up. Loop a towel under the ball of one foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg, try not to overdo it. Hold for 20 to 30 seconds. Repeat two times for each leg.

                Source: www.webmd.com

                8. Butt Stretch

                Another muscle which can be tight when you have lower back pain is the piriformis, a muscle in your butt. The stretch below is really effective in stretching this muscle, and very easy to do. To carry out the exercise, lie on your back and cross the right ankle over the left knee. Grip the thigh of your left leg and take a deep breath in. As you breathe out pull the knee in towards you. Hold the stretch for 20-30 seconds. Repeat two times for each side.

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                  Source: https://drjoyarciaga.wordpress.com/

                  9. Hip Stretch

                  It is also good to stretch out your hip as your hip flexor muscles are very often tight when you have lower back pain. When the hip flexors are tight it can alter your posture leading to what is referred to as ‘donald duck posture’ where your butt sticks out too far. This tightens up your lower back and can lead to lower back pain. To stretch the hip flexors, kneel with one knee on the floor and the other foot in front with the knee bent. Push the hips forward and keep your back upright. Hold the stretch for 20-30 seconds. Repeat two times on each side.

                    Source: www.popsugar.com

                    10 Spine Stretch

                    This final stretch is great at stretching out your spine and it feels good to do, too. Lie on your back and place a small cushion under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in. Take a big deep breath in and as you breathe out roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Take a big deep breathe in as you return to the starting position. Repeat six to eight times, alternating sides.


                      Source: www.nhs.uk

                      Featured photo credit: pixabay via pixabay.com

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                      Last Updated on January 17, 2019

                      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                      In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                      Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                      Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                      Why Is It Hard to Live A Peaceful And Happy Life?

                      Our Habitat Has Become Too Technological

                      The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                      There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                      How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                      According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                      Too Many People Don’t Want to Unplug

                      Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                      The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                      Listen carefully:

                      We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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                      The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                      Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                      8 Mindfulness Exercises to Start Practicing

                      There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                      Are you ready for it? Let’s go!

                      1. Pray Daily

                      You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                      When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                      Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                      Pray. You won’t regret it.[5]

                      2. Pay Attention to Your Inner Thoughts

                      A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                      By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                      Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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                      If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                      This article can guide you to beat negative thoughts:

                      How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                      3. Smile Often

                      Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                      Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                      Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                      The moment that you smile unconsciously, you then know that you are truly happy.

                      4. Organize Your Working Desk

                      A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                      When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                      Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                      Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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                      5. Celebrate Your Friend’s Victories

                      I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                      Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                      What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                      6. Listen to Your Spouse/Partner

                      God put someone in your life for a reason. You might as well listen to him or her.

                      I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                      I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                      7. Give Yourself a Break from Technology

                      You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                      How do you do that? This is my formula:

                      First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                      If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                      If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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                      If you score more than 35, you need to take action immediately.

                      Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                      8. Go Exercise

                      Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                      The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                      You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                      12 Benefits of Regular Exercise You Should Know

                      The Bottom Line

                      It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                      It is possible to live a happy and peaceful life. It only depends on you.

                      Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                      More Resources About Mindfulness

                      Featured photo credit: Lesly Juarez via unsplash.com

                      Reference

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