When suffering from a lower back pain, you would feel like resting but moving would actually be good for you. Lower back pains is a common problem mostly faced by the middle-aged people and exercises recommended for elimination lower back pain can strengthen your stomach, leg muscles, and back. There are different exercises that you can do at home to relieve yourself from lower back pain but make sure to ask your health professional before you start doing any of these.
- Partial Crunches: Partial crunches are one exercise that can help reduce your lower back pain and also helps to make your stomach muscles strong. Lie on the floor and bent your knees and feet flat. Keep your hands behind your neck or cross your arms over your chest. Pull your shoulders off the ground and while doing so breathe out and tighten the muscles of your stomach. Hold on for few seconds and the lower your back down slowly. Repeat this 8-10 times every day. Your lower back, tailbone, and feet should rest firmly on the ground throughout the exercise.
- Stretches: Bend one of your knees while lying on your back. Now take a towel and loop it under your foot. Pull the towel back while you straightening your knee. You would feel a stretch at the back of your leg. Hold for 15-20 second and repeat 2-4 times for each leg. This is hamstring stretch. In knee to chest stretch, you need lie down on the floor with your feet flat and knees bent. Now bring one knee to your chest and keep the other foot where it was. As you do so, make sure that you back is pressed back against the floor. Hold for 20-30 seconds and then slowly lower your knee. Repeat this with the other leg. There are other stretches that you can try like spinal stretch and total back stretch.
- Pelvic Tilts: Lie in the same way as above. Contract your stomach muscles and tighten them. Your back will press against the floor with your pelvis and hip rocking back. Hold for 10 seconds each as you breathe in and out. Repeat 8-10 times.
- Wall Sits: Stand about 10 inches from a wall by not facing the wall. Move back towards the wall unless your back is flat against it. Sit down slowly as you bend your knees. Your lower back should press against the wall. Sit for around 10 seconds and then slowly side up. Repeat 10-12 times every day.
- Bird Dog: Stand like a dog—on your hands and knees and make your stomach muscles tight. Lift one leg and extend it behind you. Level your hips. Hold on for 5 seconds and repeat with your other leg. Repeat this exercise for at least 10-12 times and try to extend the time limit you hold each day. While doing this exercise, make sure that you raise your hands to a height, at which the lower muscles do not sag.
Aerobic exercises can also help cure back pain. With all these, you surely will make your lower back feel much better.