Lower Back Strengthening Exercises At Home To Get Rid Of pain

Young Woman In Tank Top And Underwear Sitting On Step, Holding Back --- Image by © Odilon Dimier/PhotoAlto/Corbis

Due to the numerous benefits exercises are said to be taken as an essential part of an individual routine. Not only for the recovery of minor pains and cramps but exercises are considered to be the best treatment for major diseases too. It has been believed since years that exercises can be medicinal to those diseases that cannot be treated still scientifically and biologically.

It has been noticed that when people enters the age of thirty they face frequent cramps, back pain etc. due to the weak muscles in the core, pelvis leads to such type of pains. To strengthen the muscles and other parts of the body by increasing the function and stabilizing the muscles, exercises are the must.Here, we have a list of exercises that can help to get rid of lower back pain and strengthen the muscles.

Perhaps, some exercises can be dangerous and causes problems like cancer, infection, spondylolisthesis, neurological disorders fracture etc. Therefore, we have consulted you some of the equipment free positions that can solve the recurring problems without such drawbacks. However, you need to consult the doctor before you start, but these are genuinely beneficial.



Bridge exercise for back pain

Bridges exercises are, especially for knee and back pain relief. This action when done regularly helps the body to adapt contraction and relaxation of muscles and help you cope up with all the high-intensity workouts throughout the day. It also helps to improve the posture of the body so that you are highly toned and all the clothes suit your figure. Bridges exercise is basically done for overall maintenance of the body.

  • Lie flat on the floor on your back with the hands by your side and your knees bent and feet flat touching the floor.
  • Now, place your feet around shoulder width.
  • With your hand sides, press with your heels and lift your buttocks off the floor and keep the shoulders on the floor while keeping your back straight.
  • Breathe out as you do this and come down after a few seconds.
  • Rest for a minute and repeat this for more 5 times. You can increase the sets after a few days up to 10 times.

Lying lateral leg raises

Lying lateral exercise for back pain

Lying Lateral Leg Raises is an exercise that strengthens the body muscles on the lower back which helps to avoid all sorts of back pain and cramps. It also makes the shoulder strong when done regularly and stabilizes the muscles throughout the body.

  • Lie on one side, keeping the leg on the lower side slightly bent on the floor.
  • Take a deep breath in and raise the top leg without moving the rest of your body.
  • Hold yourself for 5 seconds at the top.
  • Then continuously lift your leg and come to the normal position.
  • Repeat this for 10 times and then do this similarly on the other sides



Superman exercise for pain relief

The Superman exercise helps to strengthen the lower back and the pelvic bones, it moves the Gluteus maximus, latissimus dorsi muscles that are the muscles of the back and the shoulders and makes it strong. For few people this exercise can result in pain, so just avoid it in that case. If you get into serious causes after doing this exercise you consult the doctor.

  • On the floor lie on your stomach with your arms starched out in front of you.
  • Remember your arms and shoulder should be at the same width.
  • Lift your right hands and left feet off the ground by looking at the floor unless you feel a contraction in your lower back.
  • Also, engage your core muscles by lifting your belly button a bit off the floor.
  • Hold yourself for at least 2 seconds and return to starting position.
  • Now, similarly, do this by lifting the other hand and the right leg. You can even do it with both your hand and legs raised at a time.
  • Repeat this 8-10 times.

Partial curls

partial curl exercises

The abdominal muscles not only gives a good look but they also help in stabilizing the body. The tight abdominal muscles help in maintain the strong hip alignment and play a significant role in supporting the spine. This exercise can also contribute to strengthening muscles by holding the medicine ball above your chest if you do it regularly.

  • Lie flat on the floor on your back with the hands by your side and your knees bent and feet flat touching the floor.
  • Now, cross your hands over your chest.
  • Take a deep breath in
  • Then slowly breathe out while pulling your bellybutton in toward your spine.
  • Now, slowly lift your shoulders off the ground a little while keeping your neck in a line with your spine.
  • After few seconds return back to your position.
  • Repeat this 10 times.

Drawing-in Maneuver

Drawing in maeveur for lower back pain

The Drawing-in Maneuver is the action which ultimately activates the core muscles and stabilize it. The six core muscles that are the Transversus Abdominus, Internal Oblique, Lumbar Multifidus, Pelvic Floor Muscles, Diaphragm, and Transversospinalis are stabilized with the help of this exercise. It also helps in supporting the spine and abdomen.

  • Lie flat on the floor on your back with the hands by your side and your knees bent and feet flat touching the floor.
  • Now, place your feet around shoulder width
  • Now, take a deep breath in.
  • Then breathe out and pull your bellybutton into your spine keeping your buttocks stiff.
  • Hold your body in this position for five times and then relax.
  • Repeat this at least 5 times.

Exercises can be a good help at the time of recurring back pain, cramps and muscles spasms which often restrict a person from doing all types of works. Though all the above exercise will help you stabilize your body muscles and modify the structure, but unfortunately some exercises may increase the pain when not done in a proper manner. Therefore, consult an expert before you begin any new exercise!

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