6 Simple Exercises for LBP (Lower Back Pain)

Lack of exercise, wrong posture, muscle pain, health conditions and many other factors can cause lower back pain. Instinctively, you may believe that rest would make your back pain go away. However, studies have concluded that staying physically active and exercising regularly is the best way to alleviate your pain. You can get great relief by doing simple exercises for LBP at home.

Key High​lights

• Staying physically active and exercising consistently is a great way to relieve lower back pain.

• The child's pose is a resting yoga pose that helps relax and stretches your back.

• Knees to the chest is another simple exercise for lower back pain.

• Other stretches like the supine bridge, rotation of the knees, and cat and cow stretches are also helpful for back pain.

• You can also use a foam roller to stretch your lower back.

6 Exer​​cises for Lower Back Pain Relief at Home

Here's a step-by-step guide to simple exercises for your lower back.

1. Chil​​​​d's Pose

The child's pose is a resting yoga pose named 'Balasana'. This exercise helps in relaxation and also stretches your back.

• Kneel on your yoga mat or the floor.

• Sit back on your heels. Keep your knees apart, but your toes should touch each other.

• Bend forward with your arms stretched out to the front until your chest touches your thighs. Keep your palms down touching the ground.

• Hold this pose for 20 to 30 seconds. Repeat it five times.

2. Knees​ to Chest

This exercise is simple yet effective for easing back pain. It reduces the stiffness due to spinal arthritis, improves blood flow, and makes your core muscles flexible.

• Lie down on your back on the mat or the floor.

• Raise your right leg and bend your knee.

• Pull your leg towards you until your thigh touches your chest. Ensure your other leg stays flat on the ground.

• Hold the pose for 20 to 30 seconds and release.

• Repeat the same pose on your left leg.

3. Rotational​​ Stretch

This is a great lower back stretch for improvement in flexibility.

• Lie down on the mat on your back. Bend your knees but keep your feet flat on the mat.

• Keep your knees bent, but roll them to the right side of your body until they touch the ground. Roll both your knees together.

• Bring your knees back to the original position and roll them to the other side.

• Ensure your back remains flat on the mat as you rotate your knees.

• Repeat this five times on each side.

4. Cat and ​​Cow Stretches

Cat and cow stretches are a combination of two yoga poses named 'Marjaryasana' and 'Bitilasana'. These are inspired by the way cats and cows stretch their backs.

• Take a position on your mat with both your hands and knees on the floor. Ensure your hands are directly under your shoulders and your knees are directly under your hips.

• Bring your chin to your chest and round your back up towards the ceiling at the same time.

• Hold this position for a few seconds. Move your shoulders to the opposite side of the ears. Relax your back, look in front of you, and arch your back.

• Bring your back to its original position.

• Repeat this whole exercise ten times to get a good stretch.

5. Supine B​ridge

The supine bridge is performed for the glutes and is also called 'glute bridges'. But it is also useful as a lower back stretch.

• Lie on your exercise mat with your back against the mat.

• Bend your knees but keep your feet flat on the mat.

• Lift your hips off the floor and towards the ceiling. While doing this, your entire spine should be straight and touching the mat. Keep your abdomen and glutes tight while doing this.

• Keep lifting your hips for 10 seconds before lowering them to the mat again.

6. Foam ​​Roller Exercise

A foam roller is a cylinder made of solid foam. It is used for releasing muscle tension and improving flexibility.

• Lie down on your back with the foam roller placed under your middle back.

• Keep your hips on the mat near your heels.

• Stay in this position for 30 seconds at a time. You can repeat this exercise as and when needed to relieve back tension and pain.
  

Also Read: 'Be Kind With Your Spine': Be Your Physio

Alleviate Yo​​ur Lower Back Pain Through Exercise and Lifestyle Changes

According to a 2020 study, lower back pain is one of the primary causes of reduced activity and work absences. It also has a significant financial and med​ical impact on patients. You must identify the root cause of your lower back pain and take corrective steps. Meanwhile, you can do the simple exercises mentioned above every day at home to get relief from lower back pain.

Additionally, you should consider buying a comprehensive health insurance from Reliance General Insurance. Some of our insurance plans cover preventive care such as routine checkups and screenings that can help with your back pain. Plus, you can take the benefit of alternative healthcare options like yoga for your lower back pain with an insurance plan that provides AYUSH (Ayurveda, Yoga and Naturopathy, Unani, Siddha, and Homeopathy) benefits.