Lower back pain is common and can occur due to various reasons. Although different people have different causes, there are a few treatment options that can work well for everyone. One of the primary lines of treatment for back pain is lower back exercises, which can have various applications like strengthening your spine and improving back flexibility.
While lower back pain is a threat to your health, the good news is that there are many simple remedies we could use to put it under check. One of such options is body workout and exercise. Another is visiting an orthopaedic clinic that treats lower back pain. Here are the top 5 exercises that will help you to lower back pain.
1. Improve your Posture
If you consider visiting an orthopedic clinic that treats lower back pain, the first thing an orthopedic will tell you is to maintain a proper posture. Treatments like the slouch overcorrect posture, and therapeutic modalities can be helpful. When it comes to treating your posture at home, the prone lying, props, and press-ups can be ideal for treating acute lower back pain. In most cases, minor back pain is treated by this exercise.
2. Press Up With Hips off Center
This exercise is an extension of the above exercise and is applied if your lower back pain is not fully centralized. In this exercise, all you need to do is move your hips to one or the other side and proceed with the normal press-ups. You might find it challenging to perform a complete press-up, but try to press up as high as possible without hurting yourself. Ten repetitions of this exercise would be enough to provide relief if the pain was not centralized.
3. Lumbar Side Glide in Standing
If the above exercises did not help relieve pain, you might need to perform some advanced exercises. To perform standing lumbar side glide, you need to lean against the wall with your elbow pleated in your ribs, pushing your pelvis slowly with force. Repeat this step ten to fifteen times with your painful area away from the wall. In most cases, this exercise is enough to treat any lower back pain, but if the pain persists, you will need to try the following exercises.
4. Lumbar Flexion Rotation Stretch
If none of the above exercises helped treat your lower back pain, you could try this exercise. To perform this exercise, you need to lie down on one side with your painful side down on the table. After lying down, you need to straighten your bottom leg, followed by tucking your top leg behind the knee of the bottom leg.
Once in that position, touch your top shoulder blade with your top hand and rotate your spine in a way that your shoulder moves towards the floor in a backward direction. Hold this position for three to five seconds and repeat this exercise for ten to twenty times, depending upon your stamina. If you don’t get relief with the lumbar flexion rotation stretch, you will have to perform the final exercise of this list.
5. Lumbar Flexion
Lumbar Flexion is a simple yet effective exercise for treating back pain. To perform lumbar flexion, you need to lie on your back and bend your knees. Bring your knees slowly towards your chest and grab your knees with your hands to hold the position. Doing so gives your nerves some room by opening the holes to the side of your spine. After holding this position for a while, release the stretch and slowly return to the original position. Repeat this exercise for ten to twenty times and monitor the changes.
If you don’t get relief from these exercises, the chances are that your back pain is complicated and required medical examination, x-ray, and blood tests. If the pain persists even after continuing these exercises for a few days, visit an orthopaedic doctor.
Back pain is common and can happen due to numerous reasons ranging from over lifting to inappropriate sleeping position or posture. There are many exercises and physical therapy treatments that can be very useful in treating acute lower back pain. The exercises mentioned above can come in handy, but if the pain persists, consult an orthopaedic doctor as soon as possible.