Our unhealthy lifestyle choices can increase the risk of developing health problems which include lower back pain. The lower back is the area behind the belly starting from the rib cage and ending on pelvis also known as the lumbar region. Almost everyone will experience pain around this region at some point in their life. As you age, the pain will grow and become debilitating.
What causes lower back pain?
- Muscle strain or sprains
- Weight gain
- Spine injury
- Spine cancer
- Compression fractures
For this health condition, exercise is mostly recommended to help alleviate lower back pain. Even research has shown that exercise provides great relief from lower back pain and increases functionality.
Here are some gentle exercises for lower back
pain that don’t require any equipment to help strengthen the back, prevent injury, improve stability and mobility.
5 best exercises for your lower back pain
- Wall sit-ups
Stand straight with back touching the wall. Then go down the wall slowly till your knees are bent. Stay there for 10 seconds and the slide back up the wall. Do 10 repetitions.
Lie flat on your back. Bend your knees and then raise your hips off the floor. Hold the positions for 15 seconds and then go back to the starting position. Do 10 repetitions.
Lie flat on your stomach with hands at your sides. Then slowly lift your chest and hands off the floor. Hold that position for 10 seconds and then back down to the floor. Do 10 repetitions.
- Cat Stretch
Lie down flat facing the floor. Then slowly lift your upper torso up with hips staying on the floor. Stretch as much as you can. Hold this position for 4-5 seconds. Repeat this 10 times.
- Lower Back Stretch
Kneel on all fours with knees directly under your hips and hands directly under your shoulders. Then slowly take hips back towards your heels. Hold this stretch for 15-20 seconds. Finally, bring your body up on all fours again. Do 10 repetitions. You can start today by incorporating these simple, no equipment exercises for lower back pain into your daily schedule.
If some symptoms are more serious requiring a full assessment, visit the ABTP centre near you. We do a complete biomechanical analysis of your body to identify the causes behind lower back pain. Then our experienced physiotherapists will prepare a customized training program pertaining to your needs. To know more about ABTP, click here.