Exercises for lower back pain can strengthen the back, stomach, and leg muscles. They will help support your spine, relieving back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended as they can be harmful. Your fitness expert may also recommend not opting for high intensity aerobic exercise. However if you are struggling with back pain, it is best that you consult a specialist before your begin your exercise routine.
Aerobic exercise is good for your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain.
Types of Lower Back Pain Exercises:-
- Child’s Pose
On a mat kneel down, and, if possible, sit on your heels.
Lean forward extending your arms in front of you and rest your head on the floor in front of you.
Hold the position for 30 seconds to two minutes.
- Cat/Cow Pos
Easy stretch for forward and backward movement along the entire spine of the body.
· Front-to-Back-Shoulder Squeeze Pose
Increases the range of motion in shoulder blades, helps reduce slouching.
- Clam Pose
Supports healthy hip movement which takes pressure off the lower back during everyday activities.
- Kneeling Hip Flexor Stretch Pose
Restores proper positioning of the hips parts taking tension off the lower back.
- Glute Bridge Pose
Increases tone in the glute muscles.
- Plank with Forearm Run Pose
Tones the six-pack muscles, relieving lower-back pressure.
- Side Plank and Knee Up
Tones the core muscles on the sides of your torso.which help you to bend and twist more easily
- Front Fold
Relaxes and increases range of motion in your ham strings, calves, lower and upper back.
- Trunk Twist
Increases rotational range in rib cage allowing you to turn and twist more comfortably.
- C-Sit Tap
Increases strength and endurance in your six-pack muscles.
- Lunge to Hip Extension
Strengthens glutes and lengthens hip flexors to improve posture and lower body strength ,stamina.