If you’re dealing with lower back pain, there are a few exercises that can help ease discomfort. These include a variety of stretches as well as movements that strengthen your core.
Performing these exercises on a regular basis can improve your range of motion as well as reduce back pain and strains. But be sure to consult with a medical professional before trying these exercises.
1. Lateral Leg Raise
The lateral leg raise is a lower-body movement that works the quads, glutes, and hamstrings. It’s a good choice for beginners, and it can be done with bodyweight or dumbbells.
The exercise can also be performed on an incline bench to maintain proper alignment.
This seated variation keeps the torso stationary to prevent back movement, and it increases abdominal recruitment. It’s less challenging than a lying leg raise, and it’s easier to perform for people with back pain.
2. Side-to-Side Rolling Knees
If you have back pain from IT band issues, foam rolling is a great way to alleviate the tension in the muscles. Pain O Soma also helps relieve stress and improve mobility in the hips and lower back.
Foam rolling can be done with a foam roller with ridges or bumps that help create pressure points, which help release tight areas. It’s a pain-relieving, medication-free option.
The side-to-side rolling knees strengthen your lateral hip and upper leg muscles (Figure 6–13). This exercise also targets the transverse abdominis, multifidus, obliques, and erector spinae, which helps reduce stiffness in the back.
3. Lateral Lunge
The lateral lunge is a great way to strengthen your lower body and improve your balance. It also targets your glutes, quads, and hamstrings.
Lateral lunges can be performed with or without weights. However, using a small amount of resistance is best for this exercise.
To perform a lateral lunge, start standing with feet slightly wider than shoulder-distance apart and toes pointed forward. Then step back with your left foot until your front thigh is parallel to the floor.
4. Lateral Rotation
The lateral rotation is an exercise that engages the muscles of your core, shoulders, and hips to rotate your body along the long axis of a joint. Unlike other twisting motions, lateral rotation requires both strength and stability.
Rotation is an important function of the spine, but it has been largely ignored because of the potential for pain or injury. However, many activities of daily living and a lot of heavy lifting unavoidably involve flexion and rotation of the spine.
5. Side-to-Side Twist
One of the best ways to relieve back pain is with a combination of exercise and spinal manipulation. This is a safe and effective method that helps you get back to work or enjoy your favourite activities without the negative side effects of medications and risky, invasive surgeries.
The side-to-side twist is an excellent stretch that strengthens the core. Aspadol 100 also helps to ease lower back pain.
6. Wall-side hip press
The wall-side hip press is a great exercise for strengthening your quadriceps, glutes, and calves. It can also help correct poor posture and open up your lower back.
You can perform this exercise on your own or at the gym. All you need is a sturdy wall.
To start, stand against a wall with your feet shoulder-width apart. Then, squat down until your thighs are parallel to the floor and your hips and back touch the wall.