Beginner Exercises For Lower Back Pain Relieve Pain And Improve Mobility

Are you one of the many people who suffer from lower back pain? If so, you know how debilitating it can be. The good news is that there are exercises you can do to help relieve the pain and improve mobility. In this article, we will discuss the best beginner exercises for lower back pain.

Table of Contents

• Description
• How to
• Step by step
• Tips
• Solution
• FAQ
• Pros and Cons

Description

Lower back pain can range from mild discomfort to severe pain that can make it difficult to move. It can be caused by a variety of things, including poor posture, muscle strain, or injury. The good news is that there are exercises you can do to help relieve the pain and improve your mobility. These exercises can target the muscles in your lower back, as well as your core muscles, which can help support your spine and improve your posture.

How to

Before starting any exercise program, it is important to consult with your doctor, especially if you have a history of back problems. Once you have the green light, you can begin incorporating these beginner exercises into your routine:

1. Cat-Cow Stretch

Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (this is the "cow" position). Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees (this is the "cat" position). Repeat for 10 repetitions.

2. Pelvic Tilt

Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by gently pressing your lower back into the ground. Hold for 5 seconds and release. Repeat for 10 repetitions.

3. Glute Bridge

Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top of the movement. Hold for 2 seconds and lower back down. Repeat for 10 repetitions.

4. Bird Dog

Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Extend your right arm and left leg out straight, keeping your hips level. Hold for 5 seconds and release. Repeat on the opposite side. Complete 10 repetitions on each side.

Step by step

Here is a step-by-step guide to help you perform these exercises correctly:

1. Cat-Cow Stretch

1. Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
2. Inhale and arch your back, lifting your head and tailbone towards the ceiling (this is the "cow" position).
3. Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees (this is the "cat" position).
4. Repeat for 10 repetitions.

2. Pelvic Tilt

1. Lie on your back with your knees bent and feet flat on the floor.
2. Flatten your lower back against the floor by gently pressing your lower back into the ground.
3. Hold for 5 seconds and release.
4. Repeat for 10 repetitions.

3. Glute Bridge

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips off the ground, squeezing your glutes at the top of the movement.
3. Hold for 2 seconds and lower back down.
4. Repeat for 10 repetitions.

4. Bird Dog

1. Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
2. Extend your right arm and left leg out straight, keeping your hips level.
3. Hold for 5 seconds and release.
4. Repeat on the opposite side. Complete 10 repetitions on each side.

Tips

Here are some additional tips to keep in mind as you perform these exercises:

• Start slow and gradually increase the number of repetitions as you get stronger.
• Focus on using proper form to avoid further injury.
• Listen to your body and stop if you experience any pain.
• Incorporate these exercises into your daily routine to see the best results.

Solution

By incorporating these beginner exercises for lower back pain into your routine, you can help relieve pain and improve mobility. These exercises target the muscles in your lower back and core, which can help support your spine and improve your posture. Remember to consult with your doctor before starting any exercise program, especially if you have a history of back problems.

FAQ

1. How often should I do these exercises?

You should aim to do these exercises at least 2-3 times per week.

2. Will these exercises cure my lower back pain?

These exercises can help relieve pain and improve mobility, but they may not cure your lower back pain completely. It is important to consult with your doctor to determine the underlying cause of your pain.

3. Can I do these exercises if I have a herniated disc?

It is important to consult with your doctor before starting any exercise program if you have a herniated disc. Certain exercises may aggravate your condition.

Pros and Cons

Pros:

• Can help relieve lower back pain.
• Improves mobility.
• Strengthens muscles in the lower back and core.

Cons:

• May not cure lower back pain completely.
• Some exercises may aggravate certain conditions.
• Results may not be immediate.

Overall, incorporating these beginner exercises for lower back pain into your routine can help relieve pain and improve mobility. Remember to consult with your doctor before starting any exercise program, especially if you have a history of back problems.