Pain in the lower back is a common condition. Also, it can affect 80% of the population around the world. All people may suffer from it at some point in their life. However, the cause of pain may differ. The muscles at the lower back are the one that holds the spine in its normal shape.
Also, these muscles may cause pain. However, it may go away after a few days or weeks. In case you feel the pains for months, then you should immediately go to your doctor. It is good if you can do some back exercises at home to relieve the pain.
Moreover, daily stretching and some light physical activities can reduce pain and prevent it from coming back.
1. Knee to Chest Exercise
This activity can flex the muscles in your lower back. Therefore, it can help release tension and pain.
How to do it:
- The first thing to do is to lie on your back and bend your knees.
- Pull your knees up from left to right up to your chest. Also, hold your knees using both your hands.
- For each knee, hold the position for about 30 to 60 seconds and relax your legs after. Therefore, straight you’re both legs flat on the floor.
- After relaxing the legs, you can repeat the process 2 to 4 times.
Moreover, one can increase the difficulty of the activity. Hence, you can bring both knees up and hold it for another 30 to 60 seconds.
2. Trunk Rotation
These simple back exercises at home can get rid of muscle tension in your lower back. Aside from that, it can tone muscles on your stomach, back, and pelvic area.
How to do it:
- Lie down and extend your arms sideward and your palm facing the floor.
- Bring both knees upward to your chest and move it to the right side. Therefore, hold the position for 15 to 20 seconds, then move it again on the left side and hold.
- Afterward, return to the initial position and repeat the process 5 to 10 times.
3. Cat-cow Stretch
If you want to increase your flexibility, it is the right-back workouts at home for you.
How to do it:
- To start, get onto your knees and hands on the floor.
- Pull your belly button upward going to your spine. Also, drop your head forward to do the cat position. Hence, hold it for 5 to 10 seconds.
- Afterward, go back to the starting position.
- Raise your head and let your pelvis to fall forward, going to the floor. Also, hold the position for 5 to 10 seconds for the cow position.
Aside from the floor, you may also do it at work. Hence, you should let your feet flat on the floor and hold both your knees. It is the best back workout at home to stretch your back muscles.
4. Pelvic Tilt
It is an easy and effective way of releasing tension in your lower back. Hence, you can also improve your flexibility at the same time.
How to do it:
- Lie down and bend your knees and your arms sideward. Afterward, raise your lower back and push your stomach out.
- Moreover, hold the position for about 5 to 10 seconds. After that, relax your back on the floor.
5. Seat Bend Forward
Another back pain exercise at home that you can try is seat bend forward.
How to do it:
- Do a sitting position while your legs are straight out in front of you. Therefore, it is important to hold your feet together in place using a towel.
- Afterward, bend your hips going to your belly button. However, it is important always to keep your back straight.
- Also, it is important to stretch it out until you feel some tension in your lower back.
- Lastly, hold the position for 30 seconds and repeat it up to 3 times.
Furthermore, you will notice it can improve your flexibility over time. Therefore, you can increase the holding time and stretch it out more.
If you feel serious pain, stop immediately. Also, you can ask your doctor or therapist for the best position according to your condition. Also, back pain exercise at home is done if you do not have any back injury.
