Top best stretching exercise for lower back pain relief
Stretch in Child Pose
This stretching relaxes the back muscles.
Stretch in the cat-cow position
exercise Improves the flexibility of back muscles and makes them tension-free.
Piriformis stretching exercise
Release piriformis over tight and stress that causes pain
Knee to chest Stretching
Release tension on back muscles.
Seated forward bend
In this exercise, we stretch the hamstrings and lower back muscles to relieve pain. The above hip and lower-back stretches are the most effective.
Why are stretching exercises helpful or ideal?
Stretching exercises are helpful in muscle tension, poor flexibility, or a sedentary lifestyle and posture issues.
- Tight hamstrings
- Sciatica and piriformis syndrome
- Lumber stiffness
Stretching could not be better.
- In severe pain and acute injury
- Pain after fracture
- Pain due to inflammation
- Neurological symptoms like numbness etc
Top mobility and relaxation exercises
Strengthening exercises for LBP
Bridging
This is helpful because it strengthens the glutes and back muscles.
Cobra extension of the neck
In this position, the body’s spine lumber region muscles are strengthened.
Pelvic tilt
It is most helpful in lower back pain as it releases muscle tension.
Side leg raise
Is helpful in the stabilization of glute muscle and strengthens the gluteus medius muscle.
Quads strengthening exercise(pillow press)
Press the pillow below the knees downward to strengthen the quads muscle group.
These are core strengthening exercises for lower back pain.
strengthening could not be better
- In acute pain
- Severe inflammation
- Infection
- Pain worsens or increases due to movements
Other exercises
Lumber rotation
Rotation of the hip is helpful for the oblique muscle.
Modified plank
Is suitable for the core and lower back
Kegel exercise
It is best for the hip adductor muscle group. It is helpful in case of pregnant female back pain.
Supine Core Tuck
For strengthening, place both your hands under your lower back in a straight luing position while your knees are bent or flexed.
Straight leg rais
Straight leg rias strengthen the guard’s muscle group. These are pt exercises for lower back pain.
Additional treatment or other treatment options
Creams and remedies are included in other treatment options.
low back pain treatment creams
Three creams, dowfen, ultra heat, and fastam, have good results in LBP.
Back pain condition and their accurate exercises
LBP is caused by the following conditions Muscle strain, Herniated disc, Facet joint dysfunction, Osteoarthritis, Spondylolisthesis, Spinal Stenosis, and Sciatica.
Muscle strain
The most common causes of muscle strain LBP pain are muscle overuse, lifting weights, and poor posture.
Exercises
- Pelvic tilt
- Cat and cow
- Child pose
Spinal stenosis
LBP occurs when the space between the vertebral bodies narrows, putting pressure on the nerves.
Exercises
Lumber flexion exercises include knee to chest, straight leg raises, sitting wall, etc. These are pinched nerves in lower back exercises.
Sciatica
Sciatica causes lbp because the pinched nerves radiate pain into the lower limbs.
Exercises
Piriformis and hamstring stretch is good for the relief
Spondylolisthesis
This condition causes pain because vertebrae slip or are out of place, putting pressure on nerves.
Exercises
- Lower back extension
- Bridging
- Plank
Osteoarthritis
Due to degenerative changes in joints and their cartilage leads to this problem
Exercises
- Straight leg raise
- Aquatic therapy, like swimming
Facet Joint Dysfunction
Causes LBP because the joints become inflamed and abnormal.
Exer
Extension exercises are good in this condition.
Herniated Disc
In this condition, the intervertebral disc material misses place and bulges on the back side. This bulge compresses the nerves and causes pain.
Exercises
Mckenzie extension plane
Bridging
Best prevention
Stay active daily, and start your day with regular exercises like self-stretching and core exercises. Use a belt when lifting weights to support the back and during traveling if you have any minor issues of lumbago pain. Always eat a good diet daily for breakfast.
