6 Useful Exercises For Back pain At Home

6 Useful Exercises For Back pain At Home

 

Lower back pain, also known as sciatica, is a common problem for many people in this age of long hours and tight muscles. Sciatica results mainly from a misalignment in the spine, most often in the lower back and lumbar region. But what most don't know is that there are exercises that can help relieve some of that pain. 

For this reason, experts say that strengthening core musculature is essential for patients struggling with lower back pain. Take a look at the six most effective exercises that can prove helpful while tackling pain in the lower back region:

 

1. Cat-Cow Movements

These movements resemble a cat stretching its back and then curling up into a ball to try again. This exercise is practiced by lying on your stomach with your feet pressing into the ground and your arms hanging off the floor.

This will help strengthen your core and reduce pain in the lumbar region. 
 

( Also Read: How to Overcome Back Pain Naturally )

 

2. Pelvic Tilts

Pelvic tilts involve lying on your back with knees bent and hands placed behind the head, lifting your shoulders one at a time toward your toes as you breathe.

Repeat this 15 times, ensuring you don't lower your shoulders back onto the floor until you catch your breath in between each time. You can take help from experts in chiropractor Portland to find more effective treatments for chronic pain management. 
 

Pelvic Tilts

3. Hamstring Stretches

This exercise works the posterior muscles of the hamstrings that bend the knee and straighten the hip. First, lie on your back with your legs extended, then slowly raise your hips while keeping your heels in contact with the floor.

Hold for 15 seconds and then return to starting position. Repeat this ten times.

 ( Also Read: Top 5 benefits of chiropractic )

 

4. Lower Back Twists

Another great exercise involves lying on your back with your knees bent and feet flat on the floor. Then lift your hips without changing the position of your knees.

Instead of simply lifting your hips as you breathe, rotate them to the left. Repeat this ten times, then repeat on the other side.
 

5. Wall Squatting

This exercise involves standing back to a wall with feet a shoulder distance away and slowly squatting till the thighs parallel the floor while keeping knees and toes pointing straight ahead.

Hold this position for 3 seconds and return to the start position slowly, ensuring that heels remain in contact with the ground during movement. Do this on both legs, repeating it regularly for better results.

( Also Read: How to Prevent Knee Pain )

 

6.3-2-1 Push Ups

This is one of the most effective exercises for lower back pain where you're suffering from sciatica. Begin by lying on your stomach and raising your body as you reach out with your arms and press to a pushup position.

Hold this position for a couple of seconds before lowering down again, so you don't overextend into a dangerous situation.

Push ups

Final Words

There you have it – the six most effective exercises for lower back pain. Try these out for the best possible results, and if you're still suffering from a painful lower back after following these tips, get in touch with a physiotherapist to get your back in shape as quickly as possible!

 

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