Best Exercises to Relieve Low Back Pain

According to the studies, almost 1.366 billion people in India experience low back pain. Fortunately, this pain is usually caused by a spasm in a certain muscle and can be easily reduced at home with the help of some stretching exercises.

Here are some of the most effective exercises that will help you relieve back pain in no time.

1.  Child’s Pose

How to do :

  • Keep your hands and knees on the ground, sink back through your hips to rest them on your heels.
  • On an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground.
  • Rest your belly on your thighs and be in the pose for as long as needed.
  • Focus on breathing deeply and relaxing any areas of tension or tightness.
  • Hold this pose for up to 1 minute.

2. Cat-Cow Stretch

How to do :

  • Keep your hands and knees in table pose, with your spine relaxed. Now inhale and move into cow pose, lift your sit bones upward, press your chest forward and allow your belly to sink.
  • Lift your head, relax your shoulders away from your ears, and look straight ahead.
  • Now exhale and come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward.
  • Release your head toward the floor, don’t force your chin to your chest and just relax.

3. Piriformis Stretch

How to do :

  • Lie flat on your back with one leg straight and the other leg crossed over on top of the opposite knee.
  • Pull the knee across your body towards the opposite shoulder until you feel an easy stretch.
  • Hold for 30 seconds, gradually drawing your knee further over as you feel your piriformis release.
  • Keep both hips firm on the floor without letting your body to swing or to roll over.
  • Repeat the same 2 to 3 times.

4. Glute Bridge

How to do :

  • Lie on your back with knees bent and the soles of your feet on the floor.
  • Press weight into your heels to raise your hips.
  • Lift your hips until your body forms a straight line from shoulders to hips to knees, and squeeze your glutes at the top.
  • Lower your hips back down to return to start position.

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