More than one-third of the adult UK population experiences lower back pain. However, many of these thousands of people do not seek medical help for their pain because they believe it might go away with time.
While many people believe chronic pain in the lower back develops due to an injury, several other factors can trigger it, including bad posture, muscular imbalances, and a poor moving pattern.
Cases and complaints of lower back pain have been on the rise because people working from home do not take care of their backs.
Top Exercises to Relieve Your Lower Back Pain
In case you do develop lower back pain, its treatment is completely possible and easy to administer. Commitment to some basic exercise and making sure you stay mobile for longer than you sit in one place will do the job for you. Here are some of the most effective and easy exercises you can do at home to prevent or cure chronic lower back pain.
Lumbar Spine Rolls
These are performed by lying on your back with your legs bent at the knees and your arms open wide to your sides. Then you firmly turn your legs to alternating sides while keeping your upper body straight.
You do a baby cobra by lying flat on your stomach at first with your legs straight and your palms on the ground on the respective sides of the head. You then curl backward by lifting your shoulders and your legs till you are in a boat position.
A plow pose is when you lay on your back with your hands by your sides and then lift your legs straight up and over your head till your back is fully stretched.
As the name suggests, you lie on your back for this exercise and then move one of your legs towards the opposite side and try to turn your lower body as much as you can without moving your hands and shoulders.
The Pigeon pose is mainly a stretch for your glutes. for this you want to place one leg on an angle as close to 90 degrees in front of you are you can. Keep in the back legs out straight behind you.
Trying to keep the Hips as level as possible try to push your bum down towards the floor. To progress and intensify the stretch lean your upper body forward.
Start by sitting with your legs spread open as wide as you can. Tuck one hand under the opposite thigh and raise the other one over your head in an attempt to touch your toe. Bend as far back as you can without feeling any uncomfortable pressure.
Standing Side Bend
For this exercise, you stand straight up and stretch your arms above your head and join your hands. Then, you bend to one side of your body while ensuring that your arms stay straight and that you don’t lose footing.
Lower back pain is one of the most uncomfortable types of pain and, if left untreated, it can largely ruin your quality of life. Therefore, it is crucial to take some measures daily before developing the pain so that you can prevent it.
Click here to learn about your posture and how you can improve your posture by exercising from home.