When suffering with lower back pain, you may naturally resort to moving as little as possible in hopes that the pain will end. However, there are many exercises that can actually relieve lower back pain. You may not feel like you’re in the best mood for working out, but dedicating some time to these exercises will help you feel better.

Continue reading to learn more about exercising to relieve your lower back pain.

Start Slowly

Doctors_StaffWhen you are in pain, it’s crucial to avoid jumping right into strenuous exercises. This could cause you to injure yourself instead of relieve your pain. Make sure to ease into these exercises in order to reap the benefits.   Do not perform any exercise which increases symptoms.

Core Exercises

Core exercises focus on the muscles that support your body’s ability to hold itself up and maintain good posture. Core muscles are located along your spinal column and strengthening them will help support healthy spine stability. In your lower body, the pelvis is at the core of your body’s posture and stability. Properly strengthening the abdominal muscles, hamstrings, and buttock muscles will support the pelvis.

  • Lie on your back with your knees bent and your hands resting below your ribcage. Contract your abs and feel your ribs squeeze downward toward your back. Hold this contraction for five seconds, then relax. Repeat this exercise ten times.
  • Using an exercise ball will provide a more challenging workout for your core. Lie on the floor, on your back, bend your knees, and rest your calves on the exercise ball.  Alternate raising one arm while straightening the opposite knee. Continue to alternate straightening one knee at a time while raising the opposite arm over your head. Continue doing this for up to one minute.

Flexibility

symptoms of a pitched back nerveWhen dealing with pain, the body typically responds with tightness to deter movement and to protect that specific area. However, this tightness may actually cause harm and lead to more problems. The restricted areas of your muscles, spine, and joints may be causing your lower back pain. By building flexibility, you will be relieving pain and stimulating healing in the body.

Stretches and exercises can address this by increasing flexibility.

  • Lie on your back, feet flat on the floor with knees bent.  With hands behind knees, pull both knees in to chest, one at a time, until a comfortable stretch it felt in the lower back area.  Keep back your back relaxed and breathe.  Hold this 15-20 seconds, then lower one leg at a time.  Repeat 5 times.
  • Lie on your back, bend your knees, and keep your feet flat on the floor.  Roll your knees to one side of the body so they reach the floor (or close to it). When stretching this way, make sure to keep your shoulders on the floor. Relax, and hold this position for ten seconds, then return to the starting position and repeat on the other side. Repeat this rotational stretch two or three times on each side of the body. Try doing it once in the morning and once at night.

If you’re dealing with lower back pain, try these exercises for relief.