Top 3 Exercises for Lower Back Pain That You Must Do Regularly

Top 3 Exercises for Lower Back Pain That You Must Do Regularly

Lower back pain is a prevalent health issue, affecting millions of people worldwide. It can range from mild discomfort to excruciating pain that makes it difficult for individuals to accomplish even basic tasks. Exercise is one effective way to manage lower back pain, and incorporating specific exercises into your routine can help alleviate the condition. In this article, we’ll explore the top three exercises for lower back pain that you must do regularly.

Exercise 1: Cat-Cow Stretch

The cat-cow stretch targets your lower back muscles, making it an excellent exercise for relieving lower back pain. To perform this exercise, get on your hands and knees, ensuring that your wrists are aligned with your shoulders and your knees with your hips. Then, inhale and arch your back, looking up towards the ceiling. Exhale and bring your head and tailbone towards the floor, curving your spine upwards. Repeat this movement 10 to 15 times.

Exercise 2: Pelvic Tilt

The pelvic tilt exercise is another effective way to alleviate lower back pain. This exercise works by strengthening the muscles in your abdomen and lower back. To perform the pelvic tilt, lie flat on your back with your knees bent and feet flat on the ground. Tighten your abdominal muscles and press your lower back into the floor. Hold this position for 5 to 10 seconds and release. Repeat this movement 10 to 15 times.

Exercise 3: Wall Sits

Wall sits are an excellent exercise to strengthen your lower back, glutes, and thighs. To perform this exercise, stand against a wall and slide your back down towards the floor until your knees are at a 90-degree angle. Hold this position for 30 seconds to 1 minute and then return to your starting position. Repeat for 10 to 15 repetitions.

In conclusion, incorporating these top three exercises for lower back pain into your daily routine can help alleviate the condition and provide long-term relief. Along with exercise, it’s also important to practice good posture, maintain a healthy weight, and avoid activities that strain your lower back. Consult with your doctor or physical therapist before starting any new exercise routine, especially if you have a history of back problems. Whether you’re looking to manage an existing condition or prevent one from occurring, maintaining a regular exercise routine that includes these exercises is an excellent way to keep your spine healthy.