Advertising
Advertising

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

    Advertising

    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.

        Advertising

          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.

            Advertising

              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.

                Advertising

                  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

                      More by this author

                      The Best 10 Exercises To Relieve Lower Back Pain Finally, 20 Parenting Hacks That Will Make Your Life Much Easier 15 Things No One Will Tell You About Motherhood, So I Will 15 Ways You Can Revitalize Your Gym Workout 15 Parenting Tips for Looking After Your Newborn Baby

                      Trending in Health

                      1 How to Get the Best Deep Sleep (And Why It’s Important) 2 How to Practice Meditation for Anxiety and Stress Relief 3 7 Morning Rituals to Empower Your Day And Change Your Life 4 10 Emotional Regulation Skills for a Healthier Mind 5 7 Digestive Supplements for Enhanced Digestion

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on September 16, 2019

                      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                      You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                      We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                      The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                      Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                      1. Break Your Work into Little Steps

                      Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                      For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

                      Advertising

                      • (1) Research
                      • (2) Deciding the topic
                      • (3) Creating the outline
                      • (4) Drafting the content
                      • (5) Writing Chapters #1 to #10,
                      • (6) Revision
                      • (7) etc.

                      Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                      2. Change Your Environment

                      Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                      One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                      3. Create a Detailed Timeline with Specific Deadlines

                      Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                      Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                      My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

                      Advertising

                      Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                      4. Eliminate Your Procrastination Pit-Stops

                      If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                      Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                      I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                      5. Hang out with People Who Inspire You to Take Action

                      I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                      Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

                      Advertising

                      As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                      6. Get a Buddy

                      Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                      I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                      7. Tell Others About Your Goals

                      This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                      For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                      8. Seek out Someone Who Has Already Achieved the Outcome

                      What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

                      Advertising

                      9. Re-Clarify Your Goals

                      If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                      Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                      10. Stop Over-Complicating Things

                      Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                      Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                      11. Get a Grip and Just Do It

                      At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                      Reality check:

                      I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                      More About Procrastination

                      Featured photo credit: Malvestida Magazine via unsplash.com

                      Read Next