We hope this blog post finds you in the pink of your health, but as common as lower back pain is, it is a must-read if you are suffering from lower back pain.
Almost all adults have, at some odd time, experienced pain or discomfort in the lower portion of the back between the ribcage and the pelvis. If you haven’t experienced it till now, you may experience it as you age. However, we hope you never have to experience the agony of lower back pain which may be acute or chronic.
Acute back pain typically lasts for a short duration, often resulting from a specific injury, strain, or sprain.
Chronic back pain, on the other hand, persists for more than three months and may be caused by an underlying condition or ongoing issues.
Before we get into how exercise can be a great way to relieve back pain, you must be watchful of these symptoms of lower back pain:
- Do you often experience some dull and aching pain in the lower back?
- Is your pain not dull but sharp or stabbing pain that radiates down the leg?
- Are you experiencing a limited range of motion and difficulty bending or twisting?
- Are you experiencing an increase in Muscle spasms and stiffness in the back?
- Is it a pain that worsens with prolonged sitting or physical activity?
If you get a yes to any or all, it is time to speak to your doctor immediately. You may also be experiencing some other symptoms, and it is better to share them with a health professional for valuable advice. All in all, if the lower back pain is not havoc, then one thing you can do to manage the pain is exercise.
Please note, if you have lower back pain, you need not hit the bed but get it moving gently. Here are the top 3 Lower Back Pain Exercises you can do at home.
Bird Dog
Steps to do it the right way:
- Position yourself on all fours, on a yoga mat or carpet. Place your hands directly under your shoulders and your knees beneath your hips. Your back should be in a neutral position.
- Engage your core muscles by gently drawing your navel towards your spine. It will help stabilize your spine during the exercise.
- Now extend your right leg straight back, keeping it aligned with your body. At the same time, extend your left arm straight forward, reaching it out in front of you.
- Maintain a straight line from your fingertips to your toes. Avoid arching your back or lifting your leg too high.
- Hold this position for a few seconds while keeping your core muscles engaged and your body stable.
- Now return your arm and leg to the starting position and relax briefly.
- Repeat the exercise on the opposite side, extending your left leg and your right arm.
- Continue to alternate between both sides. Take your time and do it as often as you are comfortable with it. Gradually increase the number of repetitions (try 10 alternates on each side) as you feel more comfortable and stronger.
P.S: Breathe naturally throughout the exercise and avoid holding your breath.
Cat Camel
Steps:
- Begin by positioning yourself on all fours. This requires you to have your hands directly under your shoulders and your knees under your hips. Your back should be in a neutral position.
- Now slowly round your back upwards towards the ceiling. Also, pull your belly button towards your spine and tuck your chin towards your chest. Hold this position for a few seconds.
- Come into the camel phase by slowly lowering your back down, allowing your belly to sink towards the floor. Lift your chest and extend your neck, looking forward or slightly upwards. Hold this position for a few seconds.
- Repeat the cat and camel movements, but shift smoothly between the two points. Do not rush. Hold every position and then gently move to the next position.
- Do as many reps as your comfort allows.
P.S.: it is ideal for individuals experiencing mild lower back pain or discomfort. Breathe deeply and rhythmically throughout the exercise.
Child Pose
The child’s pose is more of a restorative yoga pose that relieves back pain by stretching lower back muscles and reducing the tension among them.
Steps:
- Be on your yoga mat on your knees. Get your big toes together and sit back on your heels. If this position is painful, you may place a cushion between your knees and the floor’s gap.
- Now slowly lower your upper body forward, draping it over your thighs. Your forehead should come to rest on the floor or a yoga mat.
- Extend your arms forward or alongside your body for maximum stretching of lower back muscles. Your palm must face up. Allow your shoulders to relax, and let your whole body sink into the pose.
- Gently breathe deeply and relax in this position as long as you are comfortable (it would be nice if you do it for 30-45 secs).
Please be extra cautious while doing these or any other exercise. Do not forget to be gentle and listen to your body to avoid any movements that cause pain or discomfort. We have a zero side effect valuable result assuring suggestions to gain more from these exercises. It is a gentle massage with the best herbal oil, MSM(M) & Go Go Osto+ after these or any other gentle exercise.
This herbal oil will relieve stiff, swollen, sore lower back muscles. It is formulated by experts with years of research to have the perfect formulation for the most effective relief from lower back pain.
A safe suggestion is to consult a healthcare professional before starting these gentle exercises. They can provide personalized guidance and ensure the exercise is appropriate for your needs.
