4 Exercises to Help Relieve Lower Back Pain

7th August 2019
There are several good ways to relieve back pain, such as using analgesics, home remedies, and hot compresses. However, exercise is also a natural and effective way to decrease pain and discomfort. Take note of the following exercises!

The lower back is also referred to as the lumbar region. It consists of five vertebrae, which are responsible for supporting most of the weight of the upper body. This region is prone to suffering due to physical exhaustion, weight gain, prolonged standing or sitting, aging, and injuries, among other factors. However, a good way to prevent and relieve lower back pain is by doing certain exercises.

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Stimulating, strengthening and gaining flexibility in the lower back helps to dissipate the pain. Also, training brings other benefits, such as better posture, increased blood flow and the release of endorphins.

Exercises to relieve lower back pain

1. Squats against the wall

This first option is an isometric exercise that works the legs, back, abdomen and calves. Therefore, it does an excellent job to strengthen the lower back and thus reduce pain and discomfort.

To practice squats against the wall, carefully follow the steps below:

  • Stand up straight with your back to the wall at a distance of approximately two steps.
  • Lean back until your back touches the wall and begin to bend your knees to achieve a squat position.
  • It’s extremely important that your calves are perpendicular to the floor and that your knees don’t go past your toes.
  • Your back should be completely supported on the wall and you should contract your abdominal muscles.
  • Hold this position for ten seconds, then rest and repeat five times.
Isometric squat against the wall

2. Bridge

If you want to relieve lower back pain and firm your buttocks at the same time, then the bridge is an exercise that you should definitely try. For this exercise, you just need a mat so you can avoid bruising due to friction on the floor.

  • Lie on your back and bend your knees until the soles of your feet are resting on the floor.
  • Your feet should be lined up with your hips.
  • Lift your hips while keeping your arms on the ground.
  • You must be careful not to arch your back, but instead, lift it straight up.
  • Hold this pose for ten seconds, rest another ten seconds, and then repeat the exercise six more times.
Woman doing bridge pose outside

3. Cat and cow posture: using yoga to relieve back pain

In yoga, the cat and cow postures are two separate asanas that are normally performed one after the other. Both positions stretch the back, including the lower back, which helps heal back pain and discomfort.

As with the bridge exercise, for these yoga postures, you’ll need a yoga mat or another type of exercise mat. Follow these steps:

  • Kneel on the mat and place your hands flat on it while keeping your eyes straight ahead. You’ll be in a position similar to a table.
  • Now arch your back up slowly, while you bring your chin to your chest.
  • During the process, it’s necessary to maintain controlled and calm breathing.
  • Return your back to the start position and repeat the steps for thirty seconds.
Woman doing cat cow poses

Once you finish putting the cat’s position into practice, it’s time to make the cow’s posture, which is illustrated in the first photo of the article. This yoga position, in addition to relieving back pain, also releases stress and helps improve coordination.

  • In the same table position, arch your back sinking your belly down and raising your gaze upward.
  • Inhale and exhale slowly while you carry out this posture.
  • Then, return to the start position and repeat for thirty seconds.

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4. Downward facing dog

Once again, yoga provides phenomenal exercises so you can leave your lower back pain in the past. In this case, downward-facing dog, downward dog, or Adho Mukha Svanasana is a yoga pose that strengthens and stretches the entire spine.

At the same time, it helps you gain flexibility in your legs and fills the body with energy. To do the downward dog pose, follow these steps:

  • Start by standing with your back straight and your feet together.
  • Extend your torso forward until your hands touch the ground.
  • Lift your hips and lower your back down until you’re making an upside-down ‘V’ position with your body.
  • Make sure the soles of your feet do not lift off the floor.
  • Take relaxed breaths and hold this position for thirty seconds.
Woman doing downward dog yoga relieve back pain

Lower back pain can be very annoying and uncomfortable. For this reason, it’s important to prevent it at all costs. Instead of constantly taking pain medication, it’s best to do these exercises with the goal of obtaining better and healthier results.

 

  • Drake, R., Vogl, W., Mitchell, A. (2015). Gray anatomía para estudiantes. Elsevier. https://doi.org/10.1007/978-3-642-10470-1_18
  • Tilbrook, H. E., Cox, H., Hewitt, C. E., Kang’ombe, A. R., Chuang, L. H., Jayakody, S., … Torgerson, D. J. (2011). Yoga for chronic low back pain: A randomized trial. Annals of Internal Medicine155(9), 569–578. https://doi.org/10.7326/0003-4819-155-9-201111010-00003