Advice

The best exercises for lumbar pain strengthen the core muscles, improve flexibility, and promote proper posture.

Here are some effective exercises to help alleviate lumbar pain…

Pelvic Tilt

• How to Do – Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles to flatten your lower back against the floor. Hold for a few seconds, then release. Repeat several times.

Bird Dog

• How to Do – Start on your hands and knees, with your wrists under your shoulders and knees under your hips. Extend your right arm forward and left leg backward, keeping your back flat. Hold for a few seconds, then return to the starting position and repeat on the other side.

Cat-Cow Stretch

• How to Do – Start on your hands and knees, with your wrists under your shoulders and knees under your hips. Arch your back upward (like a cat), tucking your chin to your chest. Then, drop your belly down and lift your chest and head (like a cow). Repeat several times, moving with your breath.

Bridge Exercise

• How to Do – Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, keeping your back straight. Hold for a few seconds, then lower back down. Repeat several times.

Knee-to-Chest Stretch

• How to Do – Lie on your back with knees bent and feet flat on the floor. Bring one knee toward your chest, grasping behind the thigh or shin. Hold for 15-30 seconds, then switch legs.

Child’s Pose

• How to Do – Start on your hands and knees, then sit back on your heels, lowering your chest toward the floor and extending your arms forward. Hold for 15-30 seconds, focusing on deep breathing.

Trunk Rotation Stretch

• How to Do – Sit on the floor with your legs extended in front of you. Cross one leg over the other and place the opposite elbow on the outside of the bent knee. Gently twist your torso toward the bent knee, holding for 15-30 seconds. Repeat on the other side.

Side Plank

• How to Do – Lie on your side with your elbow directly beneath your shoulder and your legs stacked. Lift your hips off the floor, creating a straight line from your head to your feet. Hold for 15-30 seconds, then switch sides.

Superman Exercise

• How to Do – Lie on your stomach with arms extended overhead. Lift your arms, chest, and legs off the floor simultaneously, engaging your lower back muscles. Hold for a few seconds, then lower back down. Repeat several times.

Wall Sit

• How to Do – Stand with your back against a wall and lower into a squat position, keeping your back against the wall and knees bent at a 90-degree angle. Hold for 15-30 seconds, then stand back up.

Tips

• Perform these exercises slowly and gently, avoiding any movements that cause pain.
• Gradually increase the intensity and duration of exercises as your strength and flexibility improve.
• Consult with a healthcare professional or physical therapist before starting any new exercise program, especially if you have existing back pain or spinal conditions.

Consistency is key when it comes to relieving lumbar pain through exercise. Incorporate these exercises into your daily routine to strengthen your core muscles, improve flexibility, and reduce discomfort in the lumbar spine.