According to Handy, many people who experience lower back pain notice considerable improvements by practicing back pain exercises at home. In fact, getting in the habit of doing back pain exercises can allow you to prevent back pain since such exercises help to improve the blood flow in the region and reduce stiffness.
Here are a few easy back pain exercises that you can do at home:
- Bridges – Brides are an excellent lower back exercise since it targets the gluteus maximum (the largest buttock muscles), which supports your lower back and thus, one of the most important muscles of your body.
Here is how to perform the bridge exercise:
- Lie on the ground while bending your knees and make sure to place your feet flat on the ground and about hip-width apart.
- Keep your arms by your sides and press your feet into the floor to raise your buttocks off the ground until your body forms a straight line from the shoulders to the knees.
- Squeeze your buttocks and lower them after a few seconds.
- Repeat the action 10-15 times and rest for 1 minute. Do the set 3 times.
- Supported bridge – If doing a regular bridge is too hard for your body, you can perform supported bridges by placing a firm cushion or a foam roller under your hips. The supported elevated makes the exercise easier and also helps to decompress your lower back.
Here is how to perform the supported bridge exercise:
- Lay down on your back with your knees bent and feet flat on the ground.
- Lift your hips and place a firm cushion or foam roller underneath.
- Hold the position for 30-60 seconds and then relax your body on the support underneath.
- Do 3-5 sets with 30-60 seconds of rest in between the sets.
- Knee-to-chest stretch – Knee-to-chest stretch is an excellent exercise for elongating the lower back and relieving pain and tension in the area.
- Lay down on your back while bending your knees and keep both of your feet flat on the ground.
- Pull one knee towards your chest using both hands and hold it for 5 seconds. Make sure to keep your abdominal muscles tight and press your spine against the floor.
- Return to the starting position and repeat with the opposite leg.
- You can repeat the exercise with each leg for 2-3 sets twice a day.
- Lower back rotational stretches – Lower back rotational stretches works on the core muscles to relieve lower back tension and improve stability.
Here is how to perform the lower back rotational stretches:
- Lie back on the ground with your knees bent and feet flat on the floor.
- Gently roll both your bent knees over to one side while keeping your shoulder planted firmly on the floor.
- Hold the position for 5-10 seconds and return to the starting position.
- Next, bend the knees again but towards the opposite side this time, hold for 5-10 seconds and bring back to the starting position.
- Repeat the exercise for 2-3 sets and perform it twice a day.
Handy suggests you perform the exercises mentioned above to manage lower back pain or keep it in good condition. However, it is recommended that you consult a doctor if you believe the symptoms could be indicative of an underlying illness or disease.