Most people complain about frequent lower back pain, it is most common in many aged individuals. But this pain can be reversed by performing few home exercises, all these exercises are extremely gentle, will not harm your body. But, it is always best to listen to your body, if you are not comfortable or causing pain stop doing it.
6 Home Workouts for Lower Back Pain
Here are most effective and easy workouts which can be performed at your place to reduce the lower back pain.
- Lower trunk rotation
To perform this exercise lie on your back with knees bent, now gently move your knees side to side. Hold each side for 20 seconds and repeat it three times. You can perform this exercise 3 times a day. This will remove the tension which is created in the lower back muscles. This is very easy, simple and effective exercise can be performed by everyone. - Quadruped Alternate Arm and Leg
This is a crawling position, to do this slowly draw your left leg and opposite right arm upwards, hold this position for 3 seconds and repeat it with the other side. Repeat 10 times or complete 3 sets. You can perform this once a day. It will be little difficult in balancing but slowly you can be habituated. - Prayer stretch
While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or on your buttocks. Hold there for 30 seconds and continue this for more couple of times. You can perform this exercise thrice a day. - Plank
Plank is easy but little difficult in holding for long period of time. To perform this exercise lying face down, lift your whole body up on your elbows and toes. Try and maintain a straight spine. Do not allow your pelvis or hips on either side to drop. Try to hold for at least 20 seconds, repeat it 3 times. Do this one time in a day. - Piriformis Stretch
While lying on your back with both knee bent, cross your right leg on the left knee, by taking support of your hands. Hold this for 20 seconds and repeat it with the other leg. Perform this twice or thrice each side. Do this 3 times in a day for better results. - Bridging
Lying on your back tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor or bed. Hold there for 3 seconds, repeat it 10 times or 3 set depending on your comfort level.
Simple tips to keep your back pain away
- Massage the affected area with herbal oils using knuckles by increasing pressure slowly. After few minutes you will feel less discomfort. By doing this you can get rid of pain and it relaxes the lower back muscles.
- If you want to lift heavy things, make sure you are bending knees first, this way you can prevent your lower back from getting tensed and causing damage to your spine.
- Do not sit in couches, always prefer sitting on a firm chairs supporting the lumbar area with the pillow. This way you can keep your waist and lower back in the proper position.
- Never twist while lifting; this can have bad effect on your vertebrates.
- Apply St. John’s wort directly to the back area for relief.
