5 Exercises To Help You Get Relief From Lower Back Pain

Lower back pain can be a real nuisance. It doesn’t let you take long relaxing walks, doesn’t let you be comfortable while sitting and so makes long meeting hours impossible to endure and it often annoys you while sleeping too! And the worst thing about it is that you do nothing about its worsening situation, except curse and swear of course! Here are nine exercises which will help relieve some of your pain. So stop being lazy and get rid of this pain.

* Knee to Chest

Here is another easy exercise for backache pain that you can try at home.

- Point the toes to the ceiling by way of lying flat on your back.
- Now, bend the right knee and slowly bring your leg up to your chest.
- Hold the arms around the knee and pull a little more towards your chest.
- Stay in the position for 20 seconds and now slowly bring your leg to the starting position.

* Restful Pose

This pose is common in yoga and will help relax your body. In case you have a shoulder pain, you can place the arms on either side of the body by extending towards your feet.

- Lie down with your hands and knees on the floor making sure your knees are wider than the hip distance apart.
- Push your hips backwards. When you bend the knee, this position becomes possible. Slowly, turn your toes in to touch the floor.
- Let your head fall in a relaxed position forward and allow your hands to extend fully forward. Ensure you feel comfortable.
- Stay in the pose for at least 20 second and do it three times daily to see best results.

* Lying Knee Twist

The exercise helps to strengthen the para spinal muscles and the abdominal muscles. Here is how you can exercise to reduce lower back pain.

- Extend your legs straight out and lie down on your back, on a mat.
- Bring the right knee up and cross it over the left side of your body.
- You will now feel a slight stretch on your buttocks and throughout your back. Remain in position for 20 seconds.
- Bring back the knee to resting position and repeat the same thrice on each side.

* Cobra Stretch

This is another common stretching exercise for those with lower back pain.

- Lie down on your stomach.
- Slowly extend your leg and rest your palms on either side of your head or shoulder. Your forearms and elbows should be flat on the floor.
- Gently push your body upwards and let the body weight rest on your forearms.
- When you do this, your hips should be grounded on the floor.
- Your abdominal muscles will now stretch, along with your lower back. Remain in position for 10 seconds and return to starting position.

* The Partial Crunch

Partial crunch is a good exercise to ease lower back pain. It helps in strengthening the core muscles and builds strength in your lower back muscles.

- Bend your knees and keep your feet flat on the floor while you lie down on your back.
- Cross your hands behind your head and keep your stomach muscles tight. Gently raise your shoulder from the floor.
- When you raise your shoulder, exhale. Stay in the position for 5 seconds and gently lower yourselves back to the starting position.