Top Exercises For Lower Back Pain Relief in 2021

Whether it is a mild pain or chronic pain, exercises form a major part of treatment for back pain.

At some point of time, almost 80 percent of individuals suffer from varying degrees of back pain. Back pain is caused by many factors. Yet, inactivity or sedentary lifestyle accounts as the major cause of back pain. Back pain may range from acute pain to intolerable pain that restricts your mobility.

A basic response to back pain is, just take it easy. It can be resolved with ease. You may feel like you want to take some rest and sleep for while to get rid of back pain. Yet, back pain will not subside with rest; rather rest aggravates the pain. Moving and exercising is the best remedy for back pain, it is one of the most effective ways to relieve back pain.

Exercises strengthen the muscles of the lower back, thighs, legs and abdomen. When your pain is intense or if you suffer from any chronic condition that leads to severe pain, you may need to consult with a healthcare professional before doing any exercise for back pain. In case of acute pain or back pain caused due to poor lifestyle, doing some simple exercises everyday reduces the pain and also prevents the recurrence. Here is the list of simple stretches, exercises and tips for lower back pain.

5 Easy Exercises for Lower Back Pain Treatment

A Man suffering from lower back pain.

Sometimes, staying active is quite sufficient to get rid of the moderate episodes of back pain. Staying active doesn’t mean you should fix a workout routine or hit the gym, etc. Just modify your daily activities so that you can avoid being sedentary. For instance,

  • Walking to market or grocery store instead of taking your scooter or car
  • Getting down from your bus at a stop before and walk to your place
  • Mopping your floor once in two days
  • Taking your dog for a walk
  • Playing with your child in the outdoors etc.

1. Walk to Reduce Lower Back Pain and Stay Active

From the face of it, it is apparent that walking makes an easy exercise for lower back pain. Walking is a whole body workout. Although it cannot be helpful in reducing chronic back pain, it prevents you from becoming a potato couch.
Walking reduces the stress on the muscles. It soothes the nerves and improves blood circulation and oxygenation. Oxygenated blood supply makes the muscles active and provides relief from pain. Just walk for 20 minutes a day to keep the back pain at bay.

2. Wall Push to Strengthen the Core Muscles

This is a simple and easy exercise to get rid of lower back pain. It strengthens your core muscles and reduces stiffness of the body.
  • Stand facing a wall
  • Place both your palm against the wall
  • Gently push the wall and make yourself comfortable in the standing position
  • Both your foot should be flat and just lean your body towards the floor
  • Push your hands harder on the wall without moving your legs
Try this for 30 seconds and gradually increase to 2 minutes. This simple exercise strengthens all your upper body muscles, not to say the back muscles too.

3. Lunges for Lower Back Pain Treatment

Lunges refer to a position where one leg is bent forward with flat foot and other leg is positioned behind.
  • Stand straight
  • Move left leg forward and keep your foot flat on the floor.
  • Stretch the right leg back
  • The right leg from knee to your toes should touch the floor
  • Support this position by holding the left leg on knees.
  • Stay in this position for 10 counts and repeat it with other leg.
Alternatively, you can try it the other way.
  • Stand on your knees.
  • Gradually move the left leg forward as much as you can
  • Hold your position for 10 counts
Your entire back is stretched and strengthened.

4. Pelvic Lift to Ease Away Lower Back Pain

This is a simple exercise that strengthens your lower back muscles and eases away the pain in a few minutes. It also tones your hip and abdominal muscles.
  • Lie flat on your back
  • Keep the knees bent
  • Place your hands stretched at either sides
  • Slowly raise your pelvis  (raise the lower back, whereas your torso stay on the floor)
  • Don’t support it with your hands and try to stay as longer as you can.
Within few minutes you can find relief from pain.

5. Leg lift for Lower Back pain

Leg lift is not recommended in case of severe back pain. Raising the legs to 90 degrees may hurt your back and causes more pain. However, this is different. The major restriction on leg lift in case of moderate to chronic back pain is lifting both the legs simultaneously! Lifting one leg at a time doesn’t put much pressure on your back. These leg lift workouts won’t hurt you.
a. Reclining Leg Lift 
  • Lie flat
  • Slowly raise your left leg just to 45 degrees (slightly about the floor)
  • Hold this position and count as long as you stay comfortable.
  • Repeat with right leg.
Repeat the set of leg lifts 5 times. After completion of one set, you can increase the distance between the floor and your leg. Just raise your leg to 60 degrees. If you feel your back strains, just halt. If you can continue, do the third set by raising your leg straight to 90 degrees. But don’t stress yourself, lift your leg up to where it doesn’t hurt you.
Remember to stop the leg lift exercise when you feel extra pressure or strain on your back. However, doing this everyday will not only help you reduce pain but also strengthen the back and thigh muscles.
b. Leg Lift with a Chair 
Don’t you love to get rid of back pain just by lying down for a few minutes? Here is your lazy way to alleviate lower back pain.
  • Place a chair with a soft pillow
  • Lie down and lift your leg
  • Your upper body should stay put on the floor, while the lower body from your thigh should elevate.
  • Raise your leg and place the knees on the chair, stretch the legs over the pillow and stay in this position for a few minutes.
  • It treats the sore muscles and provides good relief from back pain.

5 Simple Exercises for Chronic Lower Back Pain Treatment

An illustrated image of a man suffering from back pain

Chronic lower back pain affects your mobility. You cannot sit, you cannot stand, you cannot walk or you cannot lie flat. It hurts you badly. Chronic pain is often an outcome that you ignored the back pain in the initial stages. It is never too late to do some exercise to reduce the episodes of chronic lower back pain.
While you have to be very careful in doing certain exercises with chronic back pain, there are simple and safe exercises that can reduce the pain.

1. Lumbar Exercise for Chronic Lower Back Pain

In most cases where a chronic back pain is experienced, the underlying reason could be any injury to the lumbar or sacral joints in the spine. Lumbar extension reduces the constriction, makes room for muscle movement, stretches the muscles and lessens the inflammation. All these collectively reduce the lower back pain.
  • Lie on your stomach
  • Place your hands near your chest
  • Slowly raise your upper body and support yourself with palms pressing the floor
  • It’s just like a reflex. When you press your hands hard on the floor, raise your body.
  • Lift your body and stretch backwards as far as possible that it doesn’t hurt your back
  • Try to retain in this position for a minute

2. Spinal Twist

When your spine is erect and stiff affecting your mobility with radiating pain, just do this spinal twist exercise. There are many variations to spinal twists. Reclining spinal twists provide instant relief from chronic back pain.
  • Lie on your back with knees bent and foot on floor.
  • Stretch your hands either side
  • Tuck in your chin and watch the ceiling
  • Don’t move your torso
  • Lean your lower body left side from your hips
  • Your left leg (it should be bent on knees) should touch the floor and right leg placed over the left leg.
  • While the upper body remains erect, the lower body should incline on the left.
  • Stay in this position for a few counts as long as you feel comfortable.
  • Slowly raise your legs and come back to normal posture.
  • Repeat it with right side.
It works on all muscles from your lower back to legs and provides instant relief from back pain.

3. Ankle over Knee

This is one of the ancient practices that cures and reduces the aggravating episodes of chronic back pain. You can do this every day. Just spend a few minutes before you sleep and you will find immense relief from chronic back pain.

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