These 5 Easy Lower Back Pain Exercise Regularly will Fix Pain Permanently

Back pain can happen to anyone, whether you are an office goer, an industrial worker or just a housewife. Fortunately, all these things can be avoided or managed if you follow these best lower back pain exercise for almost relief. As you would have experienced, back pain can neither allow you to stand comfortably nor sit without experiencing that irritating pain. And in the worst-case scenario, you may even go bedridden. With back pain, it will be difficult to concentrate on your work and you might be thinking why my desk job is killing me?

Whatever may be the causes of back pain, these simple exercises which I am going to show you will work for every individual. Let’s get started.

Best lower back pain exercise

Whatever exercises we are going to learn is aimed to strengthen the weak muscle of the upper back and lower back and stretch stiff muscles. However, in severe back pain taking rest is the best. After the severe pain subsides, you can follow these exercises. We have discussed step by step method to cure acute backache, in case you are suffering from severe back pain. So, our first exercise is a bridging exercise.

1) Bridge exercise for glutes, single best exercise for lower back pain

The first lower back pain exercise is the bridge exercise for glutes or simply bridging exercise. This is the single best exercise for lower back pain and is very simple yet very effective. The beauty of this exercise is anyone with any severity of pain can perform it. It is the best exercise to start with. This exercise is aimed to strengthen the muscles of the lower back and it can be done on almost any kind of back pain, like lumbar disc hernia, sciatica, or chronic back pain, and we can confidently say that it is the single best exercise for lower back pain.

For this exercise, your starting position would be lying down flat on your back with your hands by your side and both the knees should be bent. In this position slowly lift your hips, and lift them to the maximum point your pain allows. Lift it and hold it for 5, the best way is to count 1 to 5 and then slowly lower it down to a normal position. Repeat this a minimum of 30 times in a single session.

2) Lower back pain stretches

Because of pain, the muscle around the hip becomes stiff. Lower back pain stretches are the best way to release this stiffness. One of the most common muscles that get stiff is the piriformis muscle. On the sides of our buttocks, there is a deep situated muscle known as the piriformis muscle. This is a busy muscle that continuously works when we sit and work for long hours. And this is why, this muscle becomes painful in almost any kind of back pain, be it muscular pain or sciatica pain. Stretching of this muscle is an important part of exercises for lower back pain relief.

So to stretch this, lie down on your back with your hands by the side. Bend one of the knees and keep the foot over the opposite knee. Hold the knee with both hands and pull it towards the opposite shoulder in an oblique direction.  Hold it for a minimum of 60 sec and then release it slowly. Repeat the same exercise again on the other leg. Do, it for 3 to 4 repetitions in a single session.

This is one way to stretch this muscle, you can also learn other highly effective ways to stretch the piriformis muscle. Other than this, there are several other stretching exercises you can follow by going through this article “Follow These 7 Easy Low Back Pain Stretches That Actually Work“.

3) Upper back exercises for strength

Strengthening of back muscles is important in the lower back and we have to take care of both the upper back and lower back muscles. In this lower back pain exercise, we will learn to strengthen the upper back muscles. So, lie down on your tummy (supine lying) with your hands by the side, this will be the starting position. In this position, keep your leg still and slowly raise your head and chest as displayed on the figure. Raise it to its maximum and hold it for 5 sec. Then slowly lower yourself. Repeat it a minimum of 10 times in a single session.    

Also read: Ball exercises for back pain, 6 effective workout

4) Lower back strengthening exercises

Our next exercise is aimed to strengthen the lower back muscles, another important lower back pain exercise. The starting position would be similar to the previous exercise, i.e, lie down on your tummy keeping both hands by the side of your body. Slowly raise one of your legs keeping the knee straight. Raise it to not more than 30 degrees of angle. Hold it for 5 sec and lower it down slowly. Repeat this for the opposite leg. Do this on both legs alternately. Repeat it a minimum of 10 times in a single leg.

5) Cat camel stretch

These two exercises are very good core exercises. It strengthens the core muscles of the low back. It is very easy to perform, for this the starting position is prone to kneeling. In this position, if you curve your back upward then it is termed a cat exercise and when it is curved downward it becomes a dog exercise. As you can see in the figure, perform cat and dog exercises alternately one by one. In a single session, do this exercise for 3 to 4 minutes.

Final word

These back pain exercises have been found to be very effective in almost all types of back pain. However, it is not limited to this, we need a holistic approach to treating back pain. So, we also need to focus on things like correct sitting posture on the desk and proper sleeping position in severe pain.

Exercises have to be continued for one or two weeks even after you find your pain is reduced. If you have a regular complaint of backache, you must make it a habit to do these exercises. Let me know if you know about other exercises. Please give feedback in the comment section.

Keep Reading: Sciatica Pain Relief: Dummies Guide that Actually Works

Sunit. S. Ekka

Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.