The best exercises for lower back and back pain – effective techniques

Check out helpful tips and find out what you can do to help ease your lower back pain. Some simple but effective exercises

Low back pain can range from mild tingling to debilitating pain. Different treatment strategies may be used depending on the cause. Check out these simple tips and find out what you can do at home to help relieve lower back pain. Read also: Effective workouts for a beautiful back and posture

Lumbar roll

1. Lay the lumbar cushion on a hard surface.
2. Lie on your back so that the roller is close to your lower back. Bend your knees and place your feet on the floor. Gently lower your knees from side to side, causing a twisting motion in your lower back.
3. Do this for 30-60 seconds to relax your lower back joints.

This is a great exercise to do in the morning, as your joints can tense up overnight while you sleep.

Stretching the buttocks

1. Sit on a chair with your feet on the floor.
2. Cross one leg over the other, knee resting on the opposite thigh.
3. Hold your knee with your hands.
4. Keeping your back straight, pull your knee towards the opposite shoulder. You should feel a stretch in your buttocks.

Hold the stretch for 30 seconds and do it 3-5 times a day.

Modified Glute Stretch

If the glute stretch described above is uncomfortable, there is an alternative. Sit on a chair with your feet on the floor.

1. This time, place the ankle of the leg you are stretching on the opposite thigh.
2. Keeping your back straight, press your knee to the floor with your hand.
3. For a stronger stretch, lean forward from the hip (but don’t let your back arch).

Hold the stretch for 30 seconds and repeat 3-5 times a day.

Square muscle stretch

1. The quadratus lumborum runs from the spine just below the ribcage to the pelvic bone at the back of the thigh (just above the buttocks).
2. To stretch this muscle, stand with your feet together.
3. Raise one arm above your head (side extended).
4. Stretch up and over your head to the other side of your body. You should feel a stretch in your lower back, but you may also feel it in your armpits.
5. To get a stronger stretch, you can cross your leg on the side you are stretching behind the other leg.

Hold this stretch for 30 seconds and repeat it 3-5 times a day.

Hamstring stretch

1. Stand in front of a step or low chair
2. Place one foot on the step with your knee slightly bent.
3. Keeping your back straight, bend down from your hips and reach your foot with your hand.
4. You should feel tension in the back of your leg between your knee and buttocks.

Hold the position for 30 seconds and repeat 3-5 times a day.

Hip flexor stretch

1. Rest on the floor with the knee of the side you want to stretch.
2. Shift your weight onto your front leg and move forward until you feel a stretch in the front of your thigh.
3. To get a stronger stretch, raise the arm of the side you are stretching above your head and pull back slightly.

Hold this stretch for 30 seconds and do it 3-5 times a day.

Back and waist heating

Apply a warm compress to your lower back to relieve muscle tension. Osteopaths and massage therapy therapists take a thorough medical history, conduct a detailed medical examination, and offer personalized treatment strategies and exercises to help your specific condition.

Important: These tips are for general information only and may not be relevant to your specific cause of back pain. If you’re unsure if these exercises are right for you and your pain persists, talk to your healthcare professional or make an appointment with your GP. Also Read: Abs Workouts For Your Back And Abdominal Muscles