8 Safe and Effective Exercises for Lower Back Pain

8 Safe and Effective Exercises for Lower Back Pain


Lower back pain can be highly debilitating. Your lower back provides support for the weight
of your upper body, as well as the hip motion, used when walking. When your lower back is in pain, it can make
even the smallest movement feel like a monumental effort. Before we get started, don’t forget to join
the Bestie universe by subscribing to our channel and turning on post notifications! Now, keep watching for 8 of the best exercises
you can do to help reduce your lower back pain! 8. Knees to Chest Stretch: This one is fairly
self-explanatory, and also very easy to do. However, while this exercise is a simple one,
it is also highly effective at preventing lower back pain. Begin by lying on your back with your knees
raised and your feet flat on the floor. Raise one leg toward your chest until you
can grasp it with your hands just below the knee. According to Anne Asher, CPT, you should keep
your muscles relaxed as much as possible while doing this, as “The knees-to-chest better
reaches low back muscles when used passively.” The knees to chest stretch can be done one
or two legs at a time, however, Asher recommends pulling one leg up at a time as raising both
legs requires a greater amount of abdominal strength. 7. Child’s Pose: This common yoga poses not
only helps to alleviate back pain but also helps with sacroiliac instability, which can
aid in the prevention of sciatica. According to Anne Asher, using a pillow between
your thighs and lower legs during the pose and spending only a few moments at a time
in child’s pose will relax tension around the sacroiliac area. To perform the child’s pose, start from
a kneeling position and keep your big toes together as you move your knees further apart. Bring your stomach to rest on your thighs
and reach your arms forward, resting your forehead on the floor. According to Asher, this might feel difficult
at first for those with hip or lower back tightness, but it will eventually relax the
muscles and feel very soothing. Just go at your own pace and avoid overexertion. If these exercises help you at all, be sure
to stick around until the very end to find out how to prevent back pain! 6. Seated Piriformis Stretch: The piriformis
muscle, as mentioned above, can become sore or tight, causing lower back pain and possible
sciatica. This usually occurs due to sitting for long
periods of time. However, stretching the piriformis muscle
can aid in the prevention of lower back and leg pain. The seated piriformis stretch is a simple,
low impact stretch that benefits the hidden muscles. To do this stretch, seat yourself on the floor
and cross your left leg over your right thigh. Keep your left foot next to your right thigh
and pull your right foot in toward your buttocks. Brace your left leg with your right arm and
rotate slowly to your left, being sure not to overextend. Hold the stretch for about 20 seconds then
switch sides. 5. Cat-cow Stretch: This is yet another yoga
pose that can help to alleviate or prevent lower back pain from developing. Because this stretch acts as both a flexion
and an extension, it is especially useful for spinal and pelvic realignment, according
to Elizabeth Quinn at Very Well Fit. To perform the cat-cow stretch, start on your
hands on the knees on the floor. Slowly begin to contract your abdominal muscles,
as if trying to pull your belly button toward the ceiling. Allow your head to drop and your pelvis to
curl under. Hold this pose for about ten seconds before
returning to starting position then letting your stomach drop toward the floor, arching
your back as you do so. Repeat about five times. 4. Kneeling Lunge Stretch: You may have noticed
that a lot of these stretches utilize your legs, and this is for a good reason. Lower back pain can often be caused by pelvic
pain, which can be attributed to, as mentioned before, piriformis syndrome or sciatica. Working to strengthen your hips can be greatly
beneficial to aiding in lower back pain. To perform a kneeling lunge stretch, start
by kneeling on the floor, then move one of your legs forward so your foot is flat on
the floor, in a typical lunge position. Then place both hands on your thigh and slowly
lean your upper body forward. You’ll be able to feel a stretch in your
other leg. According to Jonas J. Gopez, MD, writing for
Spinal-Health, this stretch affects the hip flexor muscles and can promote better posture. 3. Lying Knee Twist: This stretch can not only
help with lower back pain but according to Meghan Rabbitt at Prevention, it can also
strengthen your glutes, which can become tight when you are experiencing lower back pain,
thus exacerbating your condition. To perform the lying knee twist, lie on your
back with your knees raised, similar to the starting position for the knee-to-chest exercise. Extend your arms outward so you are in a ’T’
position, then slowly let your knees drop to one side, keeping your shoulders on the
floor. Only go as far as your flexibility allows,
making sure not to overextend. Hold the position for about 20 seconds, then
repeat for the other side. 2. Supine Hamstring Stretch: Performing hamstring
stretches, according to Jonas J. Gomez, MD, can help to lengthen the hamstring, thereby
lowering tension on the lower back and aiding in the prevention of lower back pain forming
as a result of muscle strain. Start by lying down and raising your right
knee toward your chest. Wrap a towel or other strap around the ball
of your foot, and slowly straighten your leg toward the ceiling, extending through the
heel. If you feel too much strain in your lower
back, you can bend your left knee to ease the tension. You can also forego the towel and hold your
leg behind the thigh, just above the knee. 1. Bridge Exercise: The bridge exercise may not
look like much, as movement is very minimal, but it helps to strengthen both the abdominal
and hamstring muscles, which can improve flexibility and stability in the lower back region. To perform the bridge exercise, lie on your
back with your arms at your side and your knees raised. Then, tighten your abdominal muscles and use
your hips to raise your butt off of the floor. Try not to overextend, and only go as high
as your flexibility will allow. Hold the pose for about ten seconds before
slowly lowering your hips back to the floor. The main causes of lower back pain, according
to John Peloza, are muscle or ligament strain. According to Healthline, muscle strain occurs
“when your muscle is overstretched or torn.” This can be caused over time by repetitive
movements or can occur suddenly due to injury. Though John Peloza notes that muscle and ligament
strains do not usually cause long-lasting pain, “the acute pain can be quite severe.” In the case of sacroiliac joint dysfunction,
if the sacroiliac joint becomes irritated for any reason, it can also affect the structure
of the piriformis muscle, which in turn affects the adjacent sciatic muscle causing further
pain down the leg. Luckily, there are some simple yet effective
stretches that you can do every day to help relieve lower back pain and also prevent it
from happening in the future. Kojo Hamilton, MD, writing for Spinal-Health
notes that “stretching low back and lower body muscles can alleviate tension, reduce
pain, and better support the spine.” In the case of sciatic pain, low impact exercise
and stretching is typically more effective in treating the pain than bed rest, according
to Physical Therapist Ron S. Miller, a contributor to Spinal-Health. Doing these stretches on a regular basis should
help to alleviate lower back pain and keep your back muscles and spine in good shape. However, keep in mind that you should consult
your physician before beginning any exercise program, especially when dealing with any
existing or ongoing pain. Now that you know what exercises to perform
to reduce lower back pain, here are some ways you can prevent back pain from occurring! Fix your posture: Poor posture can lead to
back pain. Correct your posture by using an ergonomic
chair and remind yourself to check your posture during the day. Try to walk around once every hour if you
have a desk job. Improve your core strength. Core muscles are vital for lower back support. Perform exercises to strengthen your core
so that blood flow to your spine is increased. Have you tried any of the exercises in this
video? What other exercises do you perform to help
with lower back pain, and what’s the worst part about dealing with lower back pain? Let us know in the comments section below!

10 Replies to “8 Safe and Effective Exercises for Lower Back Pain”

  1. Have you tried any of the exercises in this video? What other exercises do you perform to help with lower back pain, and what's the worst part about dealing with lower back pain? If you enjoyed this video, please give it a like and share it with your friends! 🙂

  2. Check out our video for simple tips towards leading a healthier life: https://www.youtube.com/watch?v=nNEpysNbA2k

  3. Thank you Bestie. You are the best and came right on time. I was just figuring out what stretch that I could try.

  4. Thank you so much for this video. I just spent a full weekend in bed due to sciatic nerve pain that was so bad I couldn't walk for the past 3 days. I was begging my mom who is a Pilates instructor to please come over tomorrow and do some Pilates exercises for the next week or so. But this video may save my ass & make it so I don't need her to come to my house for the week!! I can just ask her via FaceTime if I'm doing the right exercises and what others she recommends.
    I REALLY appreciate all your uploads, this is one of the best channel I have found yet out of all the advice / hack / DIY channels, ( AND I'VE SEEN THEM ALL, LOL.)
    I love your channel it's a mixture of everything!! THANK YOU SO MUCH, I watch your videos daily, you are a LIFE-SAVER!!
    LOVE ALWAYS ~
    Mizz B.

  5. THESE ARE ALL GOOD & WELL IF YOU CAN ACTUALLY GET ON THE FLOOR IN THE FIRST PLACE ( & GET BACK UP 2 ) BUT MY BACK PAIN IS SOOOOOO BAD I CAN HARDLY MOVE & DUE TO MY FIBROMYALGIA + OSTEOARTHRITIS IN MY KNEES I CANT GET DOWN OR BACK UP , BUT I NEED SOMETHING BADLY = / …

  6. I am astounded that I have been doing exercises that are medically approved for alleviating lower back pain. I have been doing almost all exercises in this video ever since I experienced lower back pain (w/o prof help/consultation) because I just happen to find it relieving after doing so.

    I guess the body has its own way of sending you signals of what you should do to alleviate the pain it's experiencing. It's instinctive, so to speak.

    Thanks for this compilation!

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