Best Exercises for Lower Back Pain || Strengthening and Stretching Exercises for Back Pain Relief

 Greeting Folks,

If you want to get rid of your back pain or lower back pain without medications, then you are in the right place. In this article, you will learn how to improve generalized back ache or soreness that does not have any definite reason through best exercises and stretches of the back.  Today I will teach you some daily routine 5-minute stretches of the lower back and upper back for pain relief.

If you have back pain that is not being relieved through pain killers and simple gentle stretches then you should consult your General physician immediately.

General Tips for Lower Back Stretching Exercise

Remembering these guidelines can significantly help really stretch the muscles without injury:

• Wear open attire that won't tie or choke normal body movements
• Try not to drive the body into troublesome or difficult positions — the stretches that you are doing should not cause you striking pain except a bearable and dull ache
• Move into a stretch gradually and abstain from skipping or instantly releasing the position, which can cause muscle strain
• Stretch on a smooth, even, or, the leveled surface that is sufficiently huge for you to openly move
• Hold these stretches sufficiently long (10-20 seconds) to satisfactorily stretch muscles or you can gradually increase the time as per your condition 
• Stretch each side of the body in turn

Best Exercises for Back Pain Relief

The first exercise and the most effective one is 

1- Back Extension

For this exercise, you will lie down flat on your abdomen on a mat. After that, you will have to lift your upper back and neck by extending your arms and putting all the weight on them. Please see the picture attached for reference. 

Sustain this position for 3-5 seconds and then come back to the neutral position.

Repeat this exercise 10-20 times with 3-5 seconds every time.

Halt the process if you experience unbearable pain and consult your doctor.

2- Knee to Chest Stretch

This is one of the best exercises to relieve back aches after a stressful day.

For this, you will have to lie down flat on your back on a smooth surface or a mat. Bring your knees towards your chest. You can use your hands to hold this position for 3-5 seconds and then release the position by extending your knees straight. 

Repeat this exercise fo-30 times with 3-5 a seconds hold every time.

If you feel any discomfort while doing this, you can put a small pillow under your back. It will help in straightening the curvature of your spine. 

Please see the attached picture for reference.

3- Piriformis Muscle Stretch

This exercise will instantly release the pain radiating towards your thigh from your back.

 Lie on the back with knees bowed and the two heels on the floor. Get one leg over the other, laying the lower leg on the twisted knee, then delicately pull the base knee toward the chest until a stretch is felt in the buttock. This is the piriformis muscle being stretched. Or on the other hand, lying on the floor, get one leg over the other and pull it forward over the body at the knee, keeping the other leg level.

4- Back Flexion Stretch

Back Flexion Stretch can be used if you experience pain during the Back Extension exercise as discussed above. This exercise is performed while Lying on the back, pulling the two knees to the chest while at the same time flexing the head forward until an agreeable stretch is felt across the mid and low back.

 Hold this position for 3-5 seconds and then release the stretch.

Repeat this 20-30 times with the hold as advised. 

5- Abdominal Strengthening Exercise - Bridging

This is one of the best exercises to get rid of your backache problems for the longest time, Once the abdominal muscles are strengthened, back pain reduces significantly. The strength of the abdominals and back muscles is important because they work in synergy with each other. 

For bridging exercise, Lie flat on your back on a smooth surface. Bend both your knees and keep your arms also flat on the surface or a mat. Lift up your abdomen by putting weight on your heels and arms. 

Hold this position for 10-15 seconds or until you feel tightness in your abdomen. Then come back to the neutral position. 

Repeat this exercise 20-30 times with the advised hold period. 

6- Cat and Camel Exercise

The Cat and Camel Position, otherwise called the cat and cow exercise (the picture on the base) starts by delicately tucking your jaw to your chest, curving your upper back first, and driving your arms into the floor as you are doing so then, at that point, tucking your base under your bottom to hold this position. Consider you are making a camel with a hump, and them releasing this position to become a cat 

Repeat this exercise for 10-20 minutes with a 3-5 seconds hold. 

7- Superman's Stretches

This exercise will not only strengthen your back but will also improve your overall posture. Bad posture can be a cause of body aches and correcting them can nip the matter in the bud.

 To perform this exercise, Lie face all the way down and stretch the two arms out on the sides of your body, keeping the legs loosened up and level on the ground.

Lift both the hands and feet, intending to make a hole of around 6 inches or as much as you can hold,  among them and the floor. Attempt to pull in the belly button, taking it off the floor to connect with the center muscles. Keep the head straight and keep your gaze steady on the floor to keep away from a neck injury. Stretch the hands and feet outward quite far. Stand firm on the foothold for 2 seconds.

Get back to the beginning position. Repeat this 20-30 times with 3-5 a seconds hold as advised. 

Changing  your position can also relieve  sharp and shooting back pain

Yes, that is true. If you are in pain and cannot find relief for it. Try changing your position and try to find a comfortable position. For each individual, this position may differ according to their respective conditions. However, for the generalized public, Lying flat on the surface and putting both your knees on a chair may help relieve pressure on your back and instantly causes independence from the jail of pain. See the picture below for reference.

If you find this article helpful in any way, let us know in the comments.

If you want to know more exercises to gain the strength in your back let us know in the comment section so we can bring that to you.