5 Exercises That Can Relieve Lower Back Pain

 

Stretching strengthens the lower back and relieves pain. It can also strengthen the core, leg and arm muscles.

According to researchers, stretching/exercise increases blood flow to the lower back. The effect of this is that the stiffness is reduced, and the healing process is accelerated.

1. Child pose

This is a very common yoga pose/exercise. In this, the muscles of the lower back gradually spread, which come in contract when there is pain.

2. Cobra pose

To do this exercise that relieves back pain, lie down on your stomach on a yoga mat. Keep both your hands on the side near the chest and the palms should be resting on the ground. After this, while taking a deep breath in, lift your chest upwards. Try to move your head towards the back as much as possible. Remaining in this position for about 30 to 40 seconds, slowly exhale and come back to normal position. Back pain can be relieved by repeating this exercise 10 times a day.

3. Lumbar Rotation

Lie down on your back on the ground. Bend your knees and place your feet on the floor. Keeping your feet together, take your knees to either side. Always keep in mind that your back remains stable while doing this. Come back to the original position doing this each time. Do it on both sides at least ten times, gradually you can increase it.

4. Cat pose

Cat Pose is one of the best exercises for back pain and keeping the waist straight. If someone gets tired very often, then he should do this yoga. This helps a lot in relieving fatigue. Along with this, your spine gets strengthened and gets rid of back pain. Cat Pose is best for reducing back pain and body pain. This can help keep your waist straight. Also, through this yoga, you will feel mentally relaxed.

5. Bridge pose

To do the bridge pose, keep the soles of the feet flat on the mat and raise both the knees to form a bridge-like shape with your body. Keep both hands on the mat at the side. Try to lift the hips while breathing slowly. Raise the hips according to your ability and keep them on the ground. Do this action 20 to 30 times.