10 Best At-Home Exercises To Relieve Lower Back Pain!

Lower back pain can be debilitating, but targeted exercises can bring relief. Soft-tissue injuries are a major cause, and while seeking professional help is crucial for severe cases,  these at-home exercises can be great for mild to moderate pain relief and improving back strength. Always consult a doctor before starting a new exercise program, especially if your pain is severe or persistent.

COMMON REASONS FOR LOWER BACK PAIN ARE:

• Unexpected actions that place too much stress on the lower back, such as a fall.
• Bad posture over time.
• Sports injuries, particularly in sports, include twisting or great forces of impact.
• Lifting a massive object or rotating the spine during the lifts.

TOP 10 HOME EXERCISES FOR LOWER BACK PAIN

These exercises not only help to relieve your lower back pain but also strengthen your lower back muscles.

1. SUPERMANS

Powerful back extensors to maintain good posture. These muscles run simultaneously on either side of the spine.

Inadequate back extensors can weaken spinal and pelvic support.

HOW TO PERFORM SUPERMANS:

1. Lie face down on the ground and stretch both arms out in the face of the body, holding the legs stretched out, and collapse on the ground.
2. Raise both the hands and feet, pointing to create a gap of about 6 inches between them and the floor.
3. Attempt to pull in the belly button, raising it off the floor to contract the core muscles.
4. Hold the head straight and look at the floor to withdraw neck injury.
5. Stretch the hands and feet outside as far as feasible.
6. Maintain the posture for 2 seconds and return to the initial position.

2. SEATED LOWER BACK ROTATIONAL STRETCHES

It helps relieve lower back pain, works the abdominal muscles, and enhances the lower back muscles.

HOW TO PERFORM SEATED LOWER BACK ROTATIONAL STRETCHES:

1. Remain on a stool or bench without arms, following the feet flat on the ground.
2. Spin at the core to the right, maintaining the hips square and the spine high.
3. Locate the hands back to the head or set the left hand on the right knee to assist the stretch.
4. Maintain the posture for 10 seconds.
5. Revolve the exercise on the left-hand side.
6. Reform on each side 3–5 times doubles a day.

3. PARTIAL CURLS

Solid abdominal muscles play an important role in strengthening the spine and can also help keep the hips accurately arranged.

HOW TO PERFORM PARTIAL CURLS:

1. Rest back on the ground and twist the knees, having the feet flat and hip-width aside.
2. Divide the hands across the chest.
3. Breathe in deeply.
4. On the breath out, contract the core muscles by pulling in the abdomen.
5. Smoothly raise the head and shoulders 2 inches off the ground while holding the neck in line with the spine.
6. Hold for 5 seconds, and then pass to the origin position.
7. Duplicate the exercise 10 times for 3 sets.

4. KNEE TO CHEST STRETCHES

This helps relieve pain and tension.

HOW TO PERFORM KNEE-TO-CHEST STRETCHES:

1. Rest on the back of the ground.
2. Twist the knees, having both feet flat on the ground.
3. Apply both hands to draw one knee near the chest.
4. Hold the knee upon the chest for 5 seconds, holding the core tight and pushing the spine into the floor.
5. Return to the origin position.
6. Reform with the opposing leg.
7. Reform with each leg 2–3 times twice a day.

5. BRIDGES

The gluteus maximus is one of the several significant muscles in the body, and holding it effectively can help support the lower back. It is also one of the good exercises for lower back pain.

Bridges work the gluteus maximus, the huge muscle of the buttocks. People contract this muscle when they move their hips, especially when they twist into a squat.

HOW TO PERFORM BRIDGES:

1. Rest on the ground and turn the knees, putting the feet flat on the floor, hip-width aside.
2. Push the feet into the floor, holding the arms by the sides.
3. Lift the hips off the ground till the body forms a straight line from the shoulders to the knees.
4. Compress the buttocks with the shoulders resting on the floor.
5. Drop the buttocks to the area and rest for a few seconds.
6. Reform 15 times and then rest for 1 minute.
7. Perform 3 sets of 15 repetitions.

6. DRAW IN MANEUVERS

This exercise works the transverse abdominis. The transverse abdominis is located on the front and side of the abdomen and helps stabilize the spine and lower back.

HOW TO PERFORM DRAW-IN MANEUVERS:

1. Rest back on the ground with knees bowed and feet flat, having the arms by the sides.
2. Inhale deeply.
3. While exhaling out, draw the belly button to the spine, contracting the abdominal muscles and holding the hips still.
4. Keep the posture for 5 seconds.
5. Reform 5 times.

7. PELVIC TILTS

This exercise releases tight back muscles and helps to keep them flexible.

HOW TO PERFORM PELVIC TILTS:

1. Rest back on the ground with knees bent and feet even, holding the arms by the sides.
2. Mildly arch the lower back and drive the abdomen out.
3. Hold for 5 seconds, then ease.
4. Even the back and draw the belly button in approaching the ground.
5. Hold for 5 seconds, then rest.
6. Expand the number of repetitions daily, increasing up to 30.

8. LYING LATERAL LEG LIFTS

These exercises for lower back pain work the hips abductor muscles, which support the pelvis and help reduce the lower back strain.

HOW TO PERFORM LYING LATERAL LEG LIFTS:

1. Rest on one side with the legs unitedly.
2. Hold the lower leg slightly bent.
3. Pull the belly button into the spine to contract the core muscles.
4. Lift the top leg around 18 inches, managing it straight and stretched.
5. Hold the posture for 2 seconds.
6. Reform 10 times.
7. Turn onto the opposite side of the body and repeat, raising the other leg.
8. Complete 3 sets on each side.

9. WALL SITS

Try some wall sits as a pause from resting on the couch when it comes to lower back pain.

HOW TO PERFORM WALL SITS:

1. Stand with your back fronting the wall at a range of around 10 to 12 inches.
2. Discreetly lean into the wall till your spine is flat upon it.
3. Glide down the wall gently until your knees are bent slightly. Proceed to drive your lower back into the wall.
4. Hold this posture for a count of 10, then thoroughly slide back following the wall. Repeat 8 to 12 times.

10. CAT STRETCHES

This helps lengthen the back and ease tension in the muscles by making them stronger.

HOW TO PERFORM CAT STRETCHES:

1. Go up on the hands and knees with the knees hip-width aside.
2. Arch the back, drawing the belly button up near the spine.
3. Gradually ease the muscles and allow the stomach to tilt toward the floor.
4. Retreat to the origin position.
5. Reform 3–5 times twice a day.

WARM-UP AND COOL-DOWN

• Before your workout, perform gentle stretches like cat-cow pose and knee-to-chest stretches.
• After your workout, repeat these stretches to help your muscles relax.

FREQUENCY

• Aim to perform these exercises 3-4 times a week. On days you’re not doing this routine, stay active by walking or doing other gentle exercises.

LISTEN TO YOUR BODY

• If any exercise causes pain, stop immediately. Rest and consult a doctor or physical therapist if the pain persists.

THINGS TO AVOID WHEN YOU HAVE A LOWER BACK PAIN:

~ STOP AVOIDING EXERCISES

Exercise for your back is shown to be advantageous for most low back pain. It helps keep your core muscles strong and your back muscles flexible.

~ STOP SEARCHING FOR A CURE

Wasting money on decorative computerized traction devices all sound effects, although the proof shows that many of these miracle cures are not helpful.

~ STOP LIFTING HEAVY THINGS

One of the prime causes of low back pain is constant heavy lifting. This tears your back muscles and causes pain in your lower back.

~ STOP CONSTANT BENDING

Bending ahead a lot can cause prolonged tension on the discs in the back, which can lead to muscle aches and pains.

~ STOP SMOKING

Remarkable studies show that smoking can also enhance your chance of experiencing lower back pain.

CONCLUSION

Consistent practice of these at-home exercises may help alleviate and prevent lower back pain. Remember, proper form is key. If you’re unsure of anything, consider working with a physical therapist for personalized guidance.

Disclaimer: The information in this article is for informational purposes only and should not be taken as medical advice. Always consult with a doctor or physical therapist before starting any new exercise routine, especially if you have any injuries or health conditions.