Lower back paincan interfere with your daily life, making it difficult to stay active.
Things like walking, jogging, or even just standing can become a chore.
Chances are, you won’t feel like working out when your symptoms flare up.
What’s more, even short bouts of exercise appear to be effective.
And other studies report similar findings.
However, some types of exercise are safer and more effective than others.
For starters, try these stretches to relieve lower back pain and regain your mobility.
At the same time, it calms your mind and loosens tight muscles, preparing your body for exercise.
To get started, kneel on the floor and place your arms under your shoulders.
Maintain a neutral spine and take a few deep breaths to relax.
Use your hips to control the movement.
Inhale and return to the cow pose.
Repeat as many times as you feel comfortable.
Hold each pose for a few seconds to get a better stretch.
If your knees hurt, place a towel or blanket beneath them.
The pain tends to worsen with walking, running, stair climbing, or aftersitting for long periods.
Stretching the piriformis muscle can relieve the pain and discomfort, increasing your range of motion.
For starters, lie on your back with your knees bent.
Alternatively, you might place your right foot on top of anexercise ball.
Bring your left ankle over your right thigh and then place your hands on the left knee.
Hold the contraction for a few seconds, switch legs, and repeat.
TheNational Academy of Sports Medicinealso suggests stretching your hamstrings and hip flexors to loosen the piriformis muscle.
These simple stretches are perfect for at-home workouts and may prevent or relieve sciatica pain in the long run.
At the same time, itstretches the lumbar spineand can relieve tight back muscles.
At the same time, tilt your pelvis backward while maintaining the natural curve of your spine.
Take a deep breath, relax your lower back, and bring your pelvis forward.
As you progress, make a run at hold each stretch for a couple of seconds.
Remember to take deep breaths and brace your core throughout the movement.
Keep your buttocks on the floor and use your lower back to tilt the pelvis.
