It is not unusual to have mild lower back pain sometimes. But it is a thing to worry about if you get lower back pain all the time or been suffering from lower back pain for months. The sedentary lifestyle has caused chronic lower back pain in millions of adults in America and around the world. An average office worker sits for about 9-11 hours. Recent studies have revealed that sitting for long hours can leave you with a compressed disk in lower back, which can also lead to disk degradation.
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Jeanie Glasgow, Registered Physiotherapist (Auckland):
“The common myths around back pain management include the belief that:
One must rest to cure the pain.
Exercise may be harmful and restricting activity is better.
The pain will be of long term duration i.e. ‘forever’.
In regards to rest versus activity: maintaining work and non-work activity is the key to the management of nonspecific back pain.
In fact, with persistent low back pain static postures like prolonged sitting at the computer at work and prolonged standing with awkward posturing can be more problematic than heavy lifting. “
You may also like to read: Why Sitting For Too Long Makes You Fat And Sick
There are many options available for treatment ranging from medications to
laser treatment for lower back pain. However, it won’t be easy in the pocket. One of the easiest, effective and cost-free solutions to reduce lower back pain is the regular practice of back strengthening exercises. Here are 5 simple exercises for lower back pain. Aim to practice these moves once a day along with simple aerobic exercise like walking for optimal results.
You are advised to stop these exercises immediately if you feel any severe pain.
How To Get Instant Relief From Lower Back Pain
1. Pelvic Tilt
Once of the best exercise for lower back pain. It stretches and strengthens the back. Increases your lumbopelvic mobility and stretches the ligaments of the torso. Here is a video from
Studio City Chiropractor Dr. Tracey Reeb and Dr. Victor St John on how to do a pelvic tilt.
Lie flat on your back with knees comfortably bent and feet flat on the floor.
Slightly arch your back and bring your pelvis forward creating an anterior tilt.
Flatten your back and push in your pelvis towards the floor creating a posterior tilt.
Repeat 10 times.
2. Cat-Cow Yoga Pose
Here’s the video by
Howcast on how to do Cat-Cow yoga pose for lower back pain.
Sit down on your hands and knees with hands directly under your shoulders and knees under your hips. The head should be in the neutral position facing downward.
Start with cow pose: Move your shoulders away from the ears. Inhale and drop your belly towards the mat. Lift your chin, chest, and head towards the ceiling.
Cat pose: As you slowly exhale, Arch you back towards the ceiling and the head facing the floor This pose is just the opposite of cow pose.
Repeat 10 times.
3. Back Extension Exercise
Here’s a video by
LIVESTRONG.COM on how to do back extension exercise for your lower back.
Lie on your stomach and face down.
Stretch your hands in front of you with palms facing down.
Tucking in your abdominal muscles, lift your arms and right leg about an inch from the floor.
Stretch as much possible and hold this position for few seconds.
lower your arms and right leg to the floor
Repeat this move with left leg.
Repeat 10-15 times.
4. Side Plank
TM Fitness shows how to perform side plank for lower back pain.
Lie down sideways on the floor with the elbow right below your shoulder.
Try slowly lifting up on your elbow, head to toe and keeping your body straight.
Hold this position for few seconds and get back to the starting position
Repeat on the other side
Try doing 5 reps on each side.
5. Quadrupled Arm/Leg Raise:
Here’s a video by
Coach Best on how to do quadrupled opposite arm/leg raise.
Start by kneeling down on your knees and hands directly under your shoulders
Slide your right leg out with the left arm moving out in front. Hold for few seconds and bring them in.
Now slide your left leg out with the right arm moving out in front.
Make sure you’re using opposite legs with arms.
Repeat 10 – 15 times
What do you think about this article? Try these exercises to reduce your lower back pain and share your experiences in the comments below!