Back pain is a common problem that a variety of factors can cause. Poor posture, muscle imbalances, and weak core muscles are all common contributors to back pain.
Improving posture is also important for reducing back pain. Poor posture puts unnecessary strain on the spine and can cause muscle imbalances. By correcting your posture, you can take some of the strain off of your spine and ease back pain.
You may not realize it, but your lower back is under a lot of stress daily. Perhaps you sit at a desk for long hours, or maybe you stand for most of the day. Whatever the case, there are some simple exercises you can do to ease the tension in your lower back.
The Benefits of Exercising for Lower Back Tension
- Exercising is a great way to relieve lower back tension.
- When you exercise, your body releases endorphins, which have mood-boosting and pain-relieving effects.
- Exercise also increases blood flow to the affected area, which helps to reduce inflammation and speed up the healing process.
- Additionally, exercising helps to strengthen the muscles in your back, which can help to prevent future injuries.
- If you suffer from lower back tension, there are a few exercises that can help to relieve your pain and improve your condition.
9 Effective Exercises to Relieve Lower Back Tension
There are a number of exercises you can do to ease lower back tension. These exercises stretch and strengthen the muscles in your lower back, which can help to improve your symptoms.
Regular exercise is an important part of managing lower back tension. However, it’s important to listen to your body and take things at your own pace. If you experience pain during an exercise, stop immediately and seek medical advice.
Exercise #1: Knee to Chest Stretch
We often carry a lot of tension in our lower back, which can lead to pain and discomfort. Luckily, some effective exercises can help ease this tension.
One simple exercise is the knee-to-chest stretch. To do this, lie on the floor with your knees bent. Then, slowly bring one knee up to your chest and hug it with both hands. Hold this position for 30 seconds before releasing and repeating with the other leg.
This stretch helps to loosen up the muscles and joints in your lower back, reducing pain and stiffness. If you have chronic lower back pain, performing this stretch regularly can help to reduce symptoms over time.
Exercise #2: Seated Forward Bend
If you suffer from lower back tension, there are a few exercises that can help to relieve the pain. The seated forward bend is one of the most effective exercises for this condition.
To do the exercise, sit on the floor with your legs outstretched in front of you. Bend forward at the waist and reach for your toes. Hold the stretch for 30 seconds and then release. Repeat the stretch 3-5 times.
This exercise stretches out the muscles in your lower back and can help to reduce tension and pain.
Exercise #3: Child’s Pose
One of the best exercises for lower back tension is Child’s Pose. This restorative yoga pose can help to stretch and lengthen the muscles in the back, as well as the hips and thighs.
To do Child’s Pose, start by sitting on your heels with your knees bent and your arms extended in front of you. Then, slowly lower your torso to the ground and rest your forehead on the mat.
Stay in this position for at least 30 seconds, or longer if you can. You should feel a gentle stretch in your back and hips. If you start to feel any pain, stop and rest in a comfortable position.
If you have chronic lower back pain, it is important to talk to your doctor before starting any new exercise routine.
Exercise #4: Cat-Cow Pose
This pose is simple and can be done anywhere, anytime.
Start on your hands and knees with your spine in a neutral position. As you inhale, arch your back and look up toward the ceiling. As you exhale, round your back and tuck your chin toward your chest.
Repeat this pose 10 times.
This pose stretches and strengthens the muscles in the back, which can help to ease tension and pain. It’s also a great way to improve your posture.
Exercise #5: Pigeon Pose
The pigeon pose is a great exercise for people who suffer from lower back tension. It stretches and releases the muscles in the lower back, which can help to reduce pain and improve the range of motion.
To do the pigeon pose, start in a tabletop position on your hands and knees. Bring your right knee forward and place it underneath your body so that your thigh is parallel to the ground. Your shin should be perpendicular to your body.
Next, slowly lower your hips and rest your weight on your right leg. If you can, rest your forehead on the ground. Hold this position for 30 seconds to one minute, then repeat on the other side.
Exercise #6: Mermaid Pose
The Mermaid Pose is a great way to ease lower back tension. Start by sitting on the ground with your legs in front of you. Next, bend your knees and place your feet flat on the floor.
Slowly lean back and place your hands on the ground behind you for support. You should feel a stretch in your lower back and hamstrings. Hold this pose for 30 seconds to 1 minute.
If you want a more challenging version of this pose, try placing your feet together and bringing your knees up toward your chest. You can also try lifting your hips off the ground while in this position.
Exercise #7: Spinal Twist
One of the best ways to ease lower back tension is spinal twists. These exercises help to stretch and strengthen the muscles in your back, which can alleviate pain and improve your range of motion.
To do a spinal twist, start lying on a mat with your knees bent and your feet flat on the ground. Place your hand on your belly and slowly twist your upper body to the right, then to the left. Repeat this movement 10 times or until you feel a stretch in your lower back.
If you want a more challenging exercise, you can try doing spinal twists with weights. To do this, hold a dumbbell in each hand and follow the same twisting motion as before. Start with light weights and gradually increase the weight as you get stronger.
Spinal twists are an effective way to ease lower back tension and improve your overall strength and flexibility. Give them a try today!
Exercise #8: Cobra Pose
One of the best ways to ease lower back tension is through regular exercise. And of the many exercises out there, the Cobra Pose is particularly effective in relieving tension in the lower back.
Here’s how to do the Cobra Pose:
- Lie flat on your stomach with your legs stretched behind you.
- Place your hands on the floor beside you, palms down.
- Slowly raise your head and chest off the floor, arching your back as you do so.
- Hold this position for 30 seconds to 1 minute, then slowly lower yourself to the starting position.
Doing this exercise regularly can help to relieve tension in the lower back and improve your overall flexibility.
Exercise #9: Bridge Pose
A bridge pose is a great way to ease lower back tension and improve posture. This exercise can be done at home with no equipment needed.
Start by lying on your back with your knees bent and feet flat on the ground. Place your arms at your sides. Slowly lift your hips off the ground, contracting your glutes as you do so. Hold this position for a few seconds, then slowly lower your hips back to the starting position.
Repeat this exercise 10-15 times for best results. You can also hold the bridge pose for extended periods if you wish. This exercise is safe for most people to do, but if you have any existing injuries or pain, please consult with a doctor before trying it.
When to See a Spine Surgeon
If you have lower back pain that does not go away with over-the-counter medication and rest, it may be time to see a spine surgeon. A spine surgeon is a medical doctor who specializes in treating spine conditions. They can provide you with a diagnosis and recommend treatment options.
If your lower back pain is severe or an injury causes it, a spine surgeon can help you find relief.
If you’re struggling with lower back tension, try these nine exercises. They are effective in helping to ease stress and improve mobility. With consistent practice, you’ll notice a difference in how you feel.
Give them a try today and see for yourself!