Lower back pain is not uncommon but when it hangs around, it’s time to take action. Some exercises can help get you mobile again and strengthen your lower back. If you’ve tried easy at home remedies such as a heat wrap or a heated blanket and are still struggling, why not try these simple tips to help get rid of lower backache.
1) PARTIAL ‘CRUNCHES’
Also known as sit-ups, lie on the floor on your back, making sure your back is supported with a yoga mat or similar. With your arms by your side and your knees bent, raise your shoulders from the floor. Keep your stomach muscles tight and breath out as you raise your torso, exhaling as you lower yourself back down.
Once you’ve got used to the exercise, start to hold yourself in the raised position for a second or two. Perform 10 to 12 repetitions.
2) HAMSTRING STRETCHES
These stretches relieve the back of the leg and also supports the lower back.
Lie on your back with one knee bent. Using a towel underneath the foot of your straight leg, pull back on the towel, straightening your knee. You’ll feel a gentle stretch along the back of your leg. Hold the position for 15 seconds, building up to 30 seconds as you get used to the exercise. Repeat 5 times for each leg.
3) WALL SITS
Wall site can be helpful for an aching back.
Stand with your back facing the walls, leaving a gap of around 25cms. Slowly, lean your back against the wall. Now start to slide down into a seating position, bending your knees as you do so Hold this position for a count of 10 and then slowly slide back up the wall. Rest for a second or two and then repeat. Do this exercise up to 12 times.
4) PRESS-UPS FOR THE BACK
This is a great exercise for mild lower back pain where you feel the need to stretch it out.
Lie on the floor on your stomach and with your hands directly underneath your shoulders. Place your palms flat on the floor and very slowly start to raise your shoulders and your torso off the floor, bending backwards slightly. Hold this position for a few seconds and then exhale slowly as you lower your self back to the floor.
5) THE LEG STRETCH
Reminiscent of a yoga move, this is great for helping your back untangle.
Get on your hands and knees and tighten your abdominal muscles. With one leg, lift and extend your leg so that it is level with your hip. Once you find your stability, raise your arm (use the arm opposite to the leg you’ve raise) and without overstretching, straighten your limbs.
Pull your leg and arm back in and repeat on the other side. Repeat eight to 12 times on each side.
6) KNEE TO CHEST
This is another gentle stretching exercise that is ideal when you can feel a knot in your lower back.
Lie flat on your back and bend your knees. Draw one knee up to your chest, keeping your left foot flat against the floor. Hold for up to 30 seconds, all the time keeping your lower back flat against the floor. Lower this leg and then repeat with the other leg. Repeat this two to four times on each side.
7) HIP TILTS
These hip tilts will help to strengthen the muscles around your pelvis, a common reason why some people find lower back pain a problem. This exercise also strengthens your core stomach muscles, also helpful for eliminating back pain.
Lie on your back on the floor with your knees bent. Keep your feet flat on the floor and pull in your stomach, pushing your back down towards the floor.
Hold this feeling for 10 seconds and then relax, exhaling as you do so. Do this between eight and 12 times. It can take time to understand how this exercise works but over time, you’ll notice just how much of a difference this exercise is making.
8) THE GLUTE BRIDGE
This exercise helps to strengthen key muscles that support your lower back. Take care with this exercise and make sure that your back is straight and don’t over arch.
Lie on your back on the floor with your knees bent and your heels touching the floor. Dig your heels into the floor and squeeze your glutes (stomach muscles) so that your hips start to lift following by the rest of your torse so that you are effectively ‘balancing’ on your heels and shoulders.
Your back should be straight and hold this position for six seconds. Slowly lower yourself back to the floor, exhaling as you do so. Rest for 10 seconds and then repeat up to 12 times.
9) GET SWIMMING
So far, the exercises on the list have been ones you can do at home. If your back pain is too painful to do these exercises, swimming can really help to strengthen your back and also allows you to exercise in a way that supports you too. If you can, swim using the freestyle stroke so that your back is stretched out. Breast stroke is great but if you swim with your head above water, your back will with arched and this can cause problems with the lower back muscles.
10) TAKE UP PILATES OR YOGA
Both of these exercise regimes focus on balance, strength and stability throughout the body. You can use either Pilates or Yoga to focus on key areas of the body too and so if your lower back gives you problems, opting for these exercise regimes can help to stave off problems in the future. Better still, they are can be gentle exercises or, when you are ready, with the help of a qualified instructor, you can increase the emphasis of exercises.
There are some products that could help you sleep more comfortably if you’re suffering with back pain, such as a leg pillow or an adjustable bed aid. But whatever you do, don’t suffer in silence though. While these exercises can help to minimise inflammation and back pain, if you’ve had pain in your lower back hanging around for some time, or you experience numbness or tingling in your legs, you must seek medical advice.