Lower back pain is one of the most common pain issues in adults. It can be caused by many factors and can be acute or chronic. However, with some exercises, it can be managed. Learn the 5 best strengthening exercises to ease lower back pain fast in this article. Visit the best Pain Management Clinic in Brooklyn at Doral Health & Wellness or log on to www.doralhw.org.
5 strengthening exercises to ease lower back pain fast
These 5 strengthening exercises can help you ease your lower back pain fast and make your back strong:
- Knee to chest stretch:
This stretch can loosen your lower back muscles and increase flexibility while stretching and stabilizing the pelvis.
- Lie on your back with both legs extended forward.
- Try to pull your right knee to your chest with your fingers interlaced around your shin. Tighten your abdominals and press your left foot to the floor.
- Hold this position for 5 seconds and then release your leg.
- Repeat this stretch 5 times on both legs.
- Try to pull both knees to your chest and hold your hands, arms, and elbows.
- Hold this posture for 30 seconds. Repeat this complete stretch 2 to 3 times in the morning and at night.
- Pelvic tilts:
This exercise can strengthen your lower back and abdominal muscles along with giving you better flexibility. To perform this exercise, follow these steps:
- Lie on your back with your knees bent and feet flat on the ground. You put your hands on the base of your head or arms on the sides. You can use the spine’s natural curve to lift your lower back slightly off the floor.
- Engage your core muscles to the base of your spine and press into the floor.
- Hold this posture for 5 to 10 seconds then relax.
- Repeat this stretch 3 times and increase to 10 to 15 reps or more.
- Trunk rotation:
This stretch can relieve tension in your lower back. It also works well for your core muscles like abdominals, back muscles, and the muscles and the muscles around your pelvis. To perform this exercise, follow these steps:
- Lie on your back and take your knees toward your chest like your body is positioned on a chair.
- Fully extend your arms outside and keep your palms on the floor.
- Keep your knees together and hands on the floor to gently bend both knees over to the right side and hold it for 15 to 20 seconds.
- Return to the start position and then stretch both bent knees over the left side and hold it for 15 to 20 seconds.
- Repeat 5 to 10 times on each side.
- Hip circles:
This exercise can relieve tension, increase flexibility, and help loosen the lower back and hip muscles. It also helps to engage your core muscles. To perform this exercise, follow these steps:
- Stand on your feet slightly wider than your hips and place your hands on your hips.
- Start by gently moving your hips from side to side.
- Slowly rotate your hips in one direction and make big circles. 1 circle is equal to 1 rep. Complete 10 reps.
- Repeat this in the opposite direction with the same number of reps.
- Leg-up-the-wall:
This is a yoga pose that helps you to relax your lower back and pelvis. It is a good stretch for your hamstrings and relieves stress and tension.
- Lie onto your back on the floor and swing your legs up along the wall. You can place a cushion under your hips or move your hips a few inches from your wall.
- Relax your arms in any comfortable position.
- Focus on relaxing the lower back and releasing tension. Hold this posture for 2 minutes or more.
Safety considerations
These exercises are meant to relieve your lower back pain, not cause it. If you feel pain when moving, make sure you stop it immediately. If you experience lower back pain when exercising, try to start again and gradually work on your way up to previous movements. Having weak back and abdominal muscles can worsen your lower back pain. So, avoid twisting or straining movements of your back. Remember to monitor your posture, lower the stress on back muscles, lift smartly using your legs and keep your back straight. Besides exercise, you can try other preventative measures for lower back pain including not smoking and maintaining a healthy weight.
When to see a doctor?
You will notice improvement in your lower back pain within 2 to 6 weeks (about 1 and a half months) of exercising regularly. However, you should see a doctor if:
- Symptoms affect your daily activities.
- Symptoms get worse especially while doing the exercises.
- You have an elevated temperature.
- Back pain is worse when you cough, sneeze, and laugh.
You can see a doctor if you have any numbness, swelling, or severe pain. It helps you determine whether the pain and tightness are caused by an underlying health condition or not.
Lower back pain can affect your ability to perform daily tasks and make you uncomfortable along with other symptoms. The above-mentioned strengthening exercises for lower back pain can help you loosen your lower back, relieve tension, and increase flexibility, which improves your overall pain. If your lower back pain doesn’t improve after several weeks of exercise, you should talk with a doctor to get a treatment plan based on your needs.
Need help with lower back pain, visit our pain management clinic in Brooklyn to get professional medical help. Call us to book your appointment now! Our location at 1797 Pitkin Avenue, Brooklyn, NY 11212 is well-served by public transportation, including many bus routes, and the subway line. Visit our website at https://doralhw.org/department/pain-management/ or contact us on +1-718-367-2555 for additional details.
