Is There Any Effective Exercise For Lower Back Pain Relief?

Is There Any Effective Exercise For Lower Back Pain Relief?

Lower back pain is one of the most common health issues affecting daily activities. Some different conditions and factors can contribute to lower back pain. Doing regular stretching exercises and keeping yourself physically active can help you manage and ease back pain.  

If you suffer from back pain without any injury, your doctor may recommend stretching and strengthening exercises. Stretching can reduce your muscle tension and improve flexibility. On the other hand, strengthening exercises are beneficial to improving core muscle strength to decrease pain and prevent future injury.  

There are different treatment options and physical exercises for lower back pain relief in Colorado Springs, CO. In this section, you will find a list of activities to prevent and manage pain.

Top 6 Exercises For Lower Back Pain  

Knee-To Chest Stretch

This exercise relaxes your glutes, thighs, and hips while promoting overall relaxation. To perform knee-to-chest stretch for lower back pain relief in Colorado Springs, CO, follow these steps:

      Bend your left knee and lie on your back

      Keep your right knee straight

      Draw your left knee into your chest, clasping your hands at the top of your shinbone or behind the thigh.

      Avoid lifting your hip and lengthen your spine down to your tailbone

      Hold this pose for 1-2 minutes

      Change the leg and repeat

Piriformis Stretch

Piriformis stretch helps relieve the tightness and pain in the lower back and buttocks. To perform Piriformis stretch:

      Lie on your back and bend your both knee

      Put your left ankle on your right thigh

      Place your hands behind your thigh

      Pull up your hip toward your chest until your feel a stretch

      Hold this pose for 1 minute

      Repeat this with the right leg


Pelvic Tilt

This exercise develops the strength of the abdominal muscle. Many physical therapists in Colorado Springs, CO recommend Pelvic tilt to relieve the pain and tightness in the lower back. You need to follow these steps to perform pelvic tilt.

      Lie on your back with feet flat on the floor and both knees bent.  

      Engage your abdominal muscles and feel the pressure

      Breathe normally

      Hold this position for 10-20 seconds

      Release and take deep breaths to relax

      Do 3-4 sets

Trunk Twist

You can perform these exercises either lying down or sitting up, whichever is easier for you. Steps to perform trunk twist are given below:

      Lie on your back

      Lift your left knee to chest

      Stretch your right arm straight

      Turn your body to the right  

      And then turn your body to the opposite side

      Repeat it with the right leg

Note:- If you have a history of disc prolapse, you can avoid this exercise

Seated Spinal Twist

Physical therapists in Colorado Springs, CO, offer this exercise to stretch your neck, shoulder, and abdominals. You can also use a seated spinal twist to stretch your back, glutes, and hips. This exercise helps to increase the mobility of the spine and decrease lower back pain. Follow these steps to perform a Seated spinal twist.

      Sit on the floor and extend both legs

      Bend your right knee

      Put your left hand behind you for support

      Place your right hand on your left thigh

      Twist your body to the right side

      Hold this pose for 30 seconds

      Repeat on the other side

Note:-You can keep both legs straight to make this exercise more comfortable.  

Sphinx Stretch

Sphinx stretch is a simple exercise that allows you to relax your lower back muscle and relieve pain. This exercise strengthens and stretches your chest, buttocks, and spine. Lie on your stomach and put both your arms on the floor.

      Gently engage your thighs, buttocks, and lower back as you lift your chest and head

      Breathe deeply and focus on abdominals and lower back areas

      Press your pelvis into the floor

      Look straight ahead

      Hold this position for 25-30 seconds

      And repeat it again

Final words

A healthy diet plan and regular exercise are enough to manage and prevent lower back pain. If you are experiencing unmanageable pain due to injury or other physical conditions, visiting a trusted Physical therapist in Colorado Springs Co can be an ideal option for you. They can help you develop a suitable treatment plan and eliminate your lower back pain from the root. 

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