Is your lower back pain interfering with your day-to-day life? Lower back pain can be painful and if left unchecked could even put you out of circulation for a while as you rest and recover. It’s a good idea to build your core strength and regularly stretch your body to relieve lower back pain and improve flexibility and range of motion overall.
Stretches and Exercises For Lower Back Pain
Set aside a little time every day for these easy exercises and you should soon feel a difference. We’ve included some yoga poses as well.
- Knee-to-chest stretches: Known to help even with chronic lower back pain, this exercise improves the stability of the lower pelvic region, improves your range of motion, and reduces the pain.
- Pelvic tilt: Stretches the lumbar spine or your lower back and helps you strengthen the muscles of the lower abdomen.
- Lower back rotational stretches: Alongside building your core muscles to help with overall stability, it also eases tension in your lower back.
- Bridges: This offers a gentle stretch to your buttocks and lower back. It helps boost circulation to the abdominal area.
Yoga is a great option for anyone with lower back pain, offering stretches for lower back pain. The asanas offer stretches for the lower back improving flexibility and strengthening the muscles that support your spine. If muscles in the area are tight, adding to your lower back pain, these exercises can help improve mobility.
- Talasana (Palm Tree Pose): This movement stretches your spine upwards easing compression of spinal cartilage as well stretching your skeletal muscles.
- Ardha Matsyendrasana(Sitting Half Spinal Twist): It helps strengthen your abdominal/core muscles, makes your spine more flexible, and energizes the area.
- Konasana (Angle Pose): Sideways stretch for spinal muscles. It also helps with the decompression of the spinal cord.
- Cat-Cow Pose: This movement stretches the back and massages your spine in the cat movement, and massages the back and stretches the front torso in the cow movement. It is gentle and fluid, making it one of the must-do stretches for lower back pain.
- Balasana (Child’s Pose): Can help relieve pain in the back and neck if done with proper head and torso support.
Remember, always check with your doctor before starting any new exercise regimen and use the guidance of a trained physiotherapist or fitness instructor to get your form right.
What Other Exercises Help For Lower Back Pain?
For a complete workout, throw in some gentle aerobic activity that isn’t hard on the back. Walking and swimming are good options that you can enjoy without the need for any special equipment.
Pain Relief Remedy for Lower Back Pain
In addition to regularly doing these easy stretches and asanas, you may want to keep a pain relief remedy handy. A pain relief gel like Omnigel is a quick and effective way to ease a range of musculoskeletal aches and pains. Simply apply it to the parts of your back that are sore, stiff, or painful, then sit back and relax or get on with your day as it does its work. This diclofenac-based pain relief remedy helps alleviate pain, stiffness, and inflammation giving you lasting relief for several hours. It can be used several times a day, as indicated on the packaging or as recommended by your doctor. The best part is it is small and portable, so you’ll be able to take it wherever you for discreet and quick pain relief from lower back pain.
Stop living with lower back pain. Use a combination of exercise, physiotherapy, and stretches, including stretches for lower back exercises, to restore movement and strengthen your back. Omnigel take care of the rest! This popular pain relief remedy is available both online and offline.