Exercises To Cure Lower Back Pain

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Are you suffering from lower back pain since a long time? If yes, then treat it in the most natural manner with the help of exercise therapy. Yes! You heard it right. There are many special exercises that can relieve your lower back pain and offer you a stronger back. Some of these exercises are as follows:

Cat Stretch
Benefits: It tones and strengthens the complete body and particularly benefits the muscles of back and abdomen.

How to perform: Kneel down and place your hands under your shoulders and position of knees should be under your hips. Keep your palms flat on the floor and spread your fingers. Try bringing your back, head and neck in alignment by contracting the abs. Tuck your hips slowly and smoothly and raise the middle portion of your back as high as possible. Allow both your neck as well as head to naturally fall between your arms. Let your back take a gradual curve towards the ceiling. Try to hold the position for minimum 5 seconds and then gradually lower yourself to the initial position. Repeat the same exercise 10 times.

Prone hip extension
Benefits: It strengthens your glutes along with loosening your hips which is helpful in taking the pressure off your lower back.

How to perform: Lie down on your stomach and outstretch your feet. First, tighten up the muscles of your buttock and then proceed with lifting one leg to about 5 to 10 inches off the floor. Straighten your knees and remain in the same position for 10 seconds. Then lower your legs and relax. Repeat the same with opposite leg. Always remember to keep the back flat and avoid any other bend else than at the hip.

Lying supine hamstring stretch
Benefits: It stretches the hamstrings which directly affects the lower back. It makes the body attempt the alteration of its posture while walking. This exercise reduces lower back injury's risk and provides a protective effect.

How to perform: While lying down on your back, place the left leg down and keep your knee straight. Make your knee to point towards ceiling by bending your right hip. Then clasp your hands gently around the right upper thigh. Hold your elbows and right knee straight and then move your foot towards the ceiling as per your comfort. Remain in the same position for 30 seconds and repeat the exercise 2 times with each leg.

Other exercises like pelvic tilt, partial curl and pilates can also be performed as per the guidance of your fitness expert. Remember, it is essential to know the proper exercising technique before you start with any workout regime to ease lower back pain.