6 Best Lower Back Pain Exercises

6 Best Lower Back Pain Exercises

Most of the working women suffer from lower back pain. It is always better that you look for exercises that can help you to reduce the back pain. Most of us visit regular doctor who normally gives some painkiller. You may feel the pain relief immediately but it is very risky as painkiller has plenty of side effects on your health. You can meet physiotherapist who can help you with exercises so that you can get rid of pain, without any side effects. You can start with simple exercises at home so that you can stay healthy and say an ultimate bye to your lower back pain.

Stretch And Breathe

Extra oxygen is good for your body and you will feel relaxed and fresh throughout the day. Stand straight and stretch your body in the upward direction and lift your hands slowly. Lifting your hands slowly will help you to stretch your body more. While your hands are up in the air, inhale the air and hold yourself in the same position for five seconds. Slowly move your hands downward and while doing this, you can exhale. You will be able to find immediate relief due do the stretching and also increase in the levels of oxygen in your body.

Stretch And Breathe

Quick And Effective Women Chest Exercises

Relaxed Founder

Stretching your back completely is one of the best ways to feel relaxed and ease. One of the best ways to stretch your back completely is by way of performing a founder. Move your booty out and stretch your hands. Slowly and steadily, move your hands in the downward direction and then stretch your hands in the direction of the booty. Stay in this position for fifteen to twenty seconds. You can repeat this exercise at 20 times so that you can feel relaxed.

Relaxed Founder

Stretching Bend

This is not the initial level exercise that you can perform. You will have to put in efforts and time to practice this exercise but, yes, you will be able to relax immediately. Just bend down as if you are bending down to lift something from the floor. Ensure that your back is stiff and straight. Now, touch your feet with your hands. Slowly, move your hands away from your body. This should be done in the bend position itself. Initially, the distance between the body and the hands would be less but later, it can be increased with regular practice. Ensure that your body weight is not completely falling on your hands. This can hurt the joints in the hands.

Stretching Bend

Bottom To Heels Stretch

Kneel on your legs and hands. Ensure that your hands are straight below the shoulders and legs should be bending below the hips. Slowly start bending your knees towards the stomach so automatically, your booty will move towards the foot. While doing this, you should stretch your hands outside. Stay in that position for ten seconds. Slowly move your body in the backward direction. This will help you to feel relaxed in no time. You should repeat this exercise at least eight to ten times every day.

Bottom To Heels Stretch

Rolling Knees

Lay down on the floor with stiff body. Slowly move your hands parallel to your shoulders. Then move your knees up so that your foot, booty and knees can form three points of the triangle. Slowly and steadily move your knees towards the right. Later, move your knees towards the left. This is one of the best ways by which you can stretch your back.

Rolling Knees

Extent Your Back

Extending your back is one of the simplest exercises that you can try but this is very energy consuming. Just lay down on the floor with your chest on the floor. Slowly and steadily lift your upper body from the floor. You can provide support to your body with your hands. Push your body in the upward direction, to the extent possible. Hold your body there for fifteen seconds. You should repeat this exercise at least fifteen times in a day so that you can find relief.

Extent Your Back

Woodpecker Position

Putting your body in woodpecker position is one of the exercises that can help you to get rid of the lower back pain. Stand straight with hands and legs stiff. Later, move one of your legs in the backward direction. Later, move your upper body in the forward direction and slowly, stretch your hands in the upward direction. This exercise will ensure that your complete body is stretched. Hold on to this position for 30 seconds. Initially, you may find this exercise to be difficult but later, you will get used to this. Ensure that your practice this exercise for minimum 15 times.

Woodpecker Position