Lower back pain is a common problem. Regardless of age, people experience this discomfort at least once or twice in their lifetime. As one of the leading causes of disability in older age, however, relief from this condition doesn’t always have to be through medications. You can find many ways to naturally relieve lower back pain in minutes, especially with exercises. We offer some suggestions below.
“The greatest evil is physical pain.” – Saint Augustine
Here Are 9 Exercises to Naturally Relieve Lower Back Pain in Minutes
1. Static back exercises
This simple exercise requires no movement at all. Simply lie down on your back and put your legs up on a chair, bed, or block. Make sure that both your legs are bent squarely at 90 degrees. Put your hands on your stomach or stretch your arms outward on the floor with your palms facing down. Begin deep breathing and feel the hardened floor. Hold your breath for up to 30 seconds, and then repeat the process.
2. Static extension exercises
Shift from your first position by placing your hands and knees on the floor. As you’re crouched on all fours, relax your head and shoulders and make sure that your back is not arched. Slowly shift your hips forward as you keep your elbows straight. Hold the position for 30 second and then relax into your natural position. Repeat as necessary.
3. Hamstring stretches
This exercise works effectively to relieve lower back pain. It stretches the leg muscles that support your lower back. So, lie on your back and bend one knee, while keeping your foot flat on the floor. Place a towel underneath the unbent side and hold each end of the towel with your hands. Slowly lift this leg from the floor by pulling the towel towards you while keeping your knees straight. Feel the muscles on the back of your legs? Hold this position for 30 seconds and repeat on the other leg.
4. Knee-to-chest stretches
Still with your back on the floor, slowly bend one of your knees towards your chest. Use your hands to hold this position in place for 20 seconds and then repeat the process for the other leg. On the final routine, bring both knees to your chest, stay steady, and hold the position for another 20 seconds.
5. Knee-to-chest rocks
Maintain your last position with your knees to your chest and then slowly rock your body back and forth for three minutes. This pose feels like a good massage on your body, according to yoga teacher Shanna Tyler.
6. Pelvic Tilts
This type of exercise for lower back pain actually targets the abdomen. It works to strengthen the abdominal muscles that support the rest of your back. So, lie on your back again and keep your feet flat with your knees bent. Carefully pull your stomach in as tight as you can and feel your hips rock slightly. Hold the position for 10 seconds and release. Do this exercise 12 times.
7. Wall Sits
This lower back pain exercise relieves the long hours you’ve been sitting on the couch or office chair. But do this routine carefully, as it requires proper balance. Stand with your back leaning squarely against the wall. Slowly slide down and bend your knees in a sitting position, while keeping your lower back pressed to the wall. “Sit” in this position for 10 seconds and repeat the process. Work up to doing it at least 16 times.
8. Back stretches
Stand up straight and raise your left hand to your right shoulder. Reach your left elbow upward slowly, and follow this movement by bending your upper body as well. Hold the position for 10 seconds before switching to the other side. Repeat the process at least 16 times.
9. Deep squat exercises
This routine relieves lower back pain after you’ve been standing for long periods. With your feet apart, slowly lower your body and take a full squat position but keep your body relaxed. Tuck your arms in front of your knees and legs and hold this position for a minute. If you’re having difficulties with balance, try doing this routine against a wall or post for support. Or you can use a stack of books as a seat, and then remove the books one by one until your body settles into its right balance.
Some lower back pain exercises might aggravate your condition instead of helping. So, you’re probably better off skipping routines like toe touches that force you to bend down from a standing position, or sit-ups that puts pressure on your spine. Remember that while exercises for lower back pain can help strengthen your core and muscles as well as keep you active, it can also put too much stress on your back. Thus, it’s important to choose your routines carefully.
Some experts also recommend using positive thinking to heal lower back problems. Worries and stress affect the body physically because your blood pressure rises, your heart rate changes, your muscles become tense, and your body’s circulation is affected. So, along with exercises, why not aim to live a positive life with lots of laughter? When your body is less stressed, it releases endorphins – the most natural painkillers.
When you’re in deep pain, understandably it’s hard to keep your mood positive. If you think your back problems might be serious, then don’t hesitate to consult a professional if only to give you peace of mind and comfort. An expert might also be able to recommend other approaches aside from medical treatments.