Want to reduce tension and increase flexibility in your lower back? If yes, you want to try these six exercises that are perfect for repeating daily. When done up to two times a day, they should not only keep you pain-free but enable you to gain greater mobility, which in turn can help reduce lower back pain.
Supine bridge
The supine bridge is a simple exercise that can help you strengthen your gluteals, lower back muscles, and abdominal muscles. To start your exercise session, lie on your back. Keep your arms at the side, and your knees bent at the hips. Now push through the balls of your feet, lifting your hips off the floor. Then, lower them until you feel a stretch in the glutes and abs. Repeat this ten times.
Bird dog
Start on all fours. Ensure your knees and toes touch the floor. Your hands should be under your shoulders and your spine in line with your hips. Keeping this posture, lift your left arm and right leg so that they’re both parallel to the floor. Hold for several seconds and release. Repeat the same routine with your right arm and left leg. Repeat ten times on each side.
Cat camel
This is one of the best exercises for combating lower back pain by increasing mobility in your spine and strengthening the muscles surrounding your spine. Begin this exercise routine on all fours. Place your hands under the shoulders and knees under your hips. Tuck your chin, round your back, and lift it up toward the ceiling. Then, pull your shoulders away from your ears, relax them, and arch slightly. Return to the first position again and repeat the exercise 10 times.
Child’s pose
While belly-down on the floor, push your butt back onto your heels, with your knees parted. Raise your arms above the head with your forehead on or near the floor. Stretch the front of your body for 20 to 30 seconds. A benefit of this technique is that it is done on the ground, which means there is no extra equipment required. It can even be done while lying down in bed.
Double knee-to-chest stretch
Lie on the floor with bent knees. Lift the tops of your feet off the floor while keeping your back flat against the floor. Hold this pose between 20 and 30 seconds, then relax it. Repeat several times. This technique can reduce lower back pain by releasing tension in the back muscles and reducing pressure on the discs, ligaments, and joints.
Lower back rotation stretch
When your lower back muscles are tight, it can lead to pain and realign any misalignment in your spine. This stretch is perfect after sitting for a long time or driving. To perform this exercise, lie on your back, and then bring your knees to the floor. Maintain shoulder and hip contact, letting your knees roll by keeping your feet flat on the floor. Take five seconds at each position.