When our day consists of getting the kids off to school, sitting at a desk for 8 to 10 hours, sitting in traffic for another hour, coming home and making dinner with the hopes of a little relaxation time; it’s no surprise there are so many individuals dealing with lower back discomfort.
Low amounts of physical activity weaken our muscles… not to mention that stress and tension are often displayed in the body as pain. Throw in the cliche low back pain experienced during pregnancy and you soon see why it’s estimated that over 80% of all people will suffer from bouts of back distress.
Stretches that will help keep our muscles flexible go a long way to improve not only our flexibility, but our endurance, injury recovery times, and a whole host of other backache symptoms. The good news is there are plenty of stretching and strengthening exercises for lower back pain relief. We can do them at home… no need for a formal yoga class.
Here are a few exercises for lower back pain relief that will not only help with your current severe back pain relief issues, but will act as a preventative therapy against future problems! At first the treatment program may be a hassle to work into your day, but once you start to feel how much better and more functional you back is… you’ll never want to stop.
We highly recommend taking advantage of them even if you aren’t experiencing any problems right now. They could help stave off osteoporosis in later years.
Caution: check with your doctor before undertaking any strenuous exercise program. Your back discomfort could be caused by a physical disorder that may be worsened by exercise.
Once you’ve determined you don’t have a disease like arthritis, scoliosis, osteoporosis, herniated discs or one of the other chronic disorders, these easy exercises should function to rapidly improve your fitness level, reduce your back dis-ease, help you recover and relieve your back pain fairly quickly.
Below you will find 4 exercises for lower back relief that anyone can do:
#1 Exercises for lower back pain relief: Stretching out the Piriformis
Each one of us deals with a different type of lower back pain. Some issues are more acute and painful than others, especially if the piriformis muscle is creating sciatic nerve pain. It seems that even the smallest motion is very painful.
Hopefully this isn’t the case for you, but if it is then there is a simple exercise you can perform.
Lying on your back, bend your knees and place your right leg over your left. Take both your hands and make a cup around the lower leg. Now all you have to do is pull towards your chest with your hands. Once you feel the stretching take place you can hold the position for 25 to 30 seconds and then repeat alternating from side to side. Make sure your pulls are gentle. This is a stretch, a jerking motion can cause damage.
#2 Exercises for lower back pain relief: Problems sitting up straight?
A lot of people dealing with lower back ache have to constantly change their position when seated. If you can’t sit up straight then it’s possible your hamstrings are too tight. This is a simple fix, because there are several exercises for lower back pain relief when it comes to your hamstrings.
One of the most beneficial lower back pain relief exercises is to lie on the floor and put your hands behind the knee. Your hips need to be flexed at a 90 degree angle, but with the knees bent. Now try to straighten out your knee so the toes are facing you.
It will take some time to master, but you will definitely feel the stretching take place.
#3 Exercises for lower back pain relief: Stop with the Abs and work the TVA
TVA stands for Transversus Abdominis. Even though it’s been debated over the years, it’s believed the TVA is one of the core muscles for the entire body, When it comes to lower back pain, the TVA must be strengthened in order to support the back and spine properly. This will help with upper back and mid back pain as well. If you look at a chart it is the inner most layer of the abdominal walls.
There are a few different exercises for lower back pain relief when it comes to the TVA, but none is better than the vacuum exercise. You will find that a lot of bodybuilders do it, but it’s still one for the average individual.
Start off by standing straight and placing your hands on the hips. Exhale as much air as you possibly can. Now bring your stomach in as far as possible. Just envision the front of your stomach sucking in so far it touches your back. This is a simple exercise, but it will take some practice. You need to hold it for at least 20 seconds and make sure your chest is sticking out.
You’ll feel goofy doing this, but it won’t be long before you start to feel the results… then you’ll look forward to “looking goofy.”
#4 Exercises for lower back pain relief: Leg lifts
Another old standby for strengthening the abs is to lie on your back with your feet together and slowly raise your legs off the ground about 6 inches. Hold for 15 to 30 seconds then repeat and lift your legs again. Do as many “reps” as you can. You will see rapid improvement in your abdominal muscles as well as a greatly improved posture.
These 4 exercises for lower back pain relief don’t have to be for individuals struggling with each problem. They are also considered preventative measures so the body can support the back properly. Good luck.
Suffering with chronic back pains – or any other sore muscles – can completely take over your life! But… what if you just can’t seem to shake it?