5 Tips to relieve lower back pain

Back pain is a common condition that can be treated and improved with targeted treatment plans. Your back is made up of different muscles, joints, and bones. These interconnected structures form the base of your spine and support your whole body. When any one of these parts hurts, it can cause lower back pain (LBP). Simple measures like a change in diet, exercise, getting more sleep or better posture can help prevent episodes of LBP. In what follows, we have drawn up 5 best exercises that can help you relieve lower back pain.

What Causes Lower Back Pain?

Lower back pain can be caused due to several reasons. Reasons can be as minor as pulling a muscle or as big as getting nerve compression in the lumbar spine. In this article, I would only discuss the treatment for lower back pain that is caused due to muscle pull, strain, and sprain. If you feel that there has been an injury to your spine, I would strongly recommend you see a neurosurgeon and not try any of the exercises below. You can easily differentiate between regular back pain and back pain due to spinal injury by observing the symptoms.

Knees to Chest

One of the best exercises to relieve lower back pain is the knee-to-chest exercise. This exercise helps to stretch and strengthen the muscles in the lower back, which can help to reduce pain and improve function. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Place your hands on your knees and slowly bring your knees up towards your chest. Hold this position for 10-15 seconds before slowly lowering your knees back down to the starting position. Repeat this exercise 5-10 times.

Planks

Lower back pain is a common problem that can be caused by a variety of factors, including poor posture, muscle imbalances, and injury. Planks are a great exercise for relieving lower back pain because they help to strengthen the core muscles that support the spine. To do a plank, simply get down on your hands and knees and raise yourself up so that your body is in a straight line from head to toe. Hold this position for 30 seconds to 1 minute and then rest. Repeat 2-3 times.

Leg raises

If you're suffering from lower back pain, leg raises may be a good exercise for you. By strengthening the muscles in your lower back and buttocks, leg raises can help to take the pressure off your spine and relieve pain.

To do a leg raise, lie on your back with your knees bent and feet flat on the floor. Slowly lift one leg up into the air, keeping your knee straight. Hold for a few seconds, then lower back down to the starting position. Repeat with the other leg.

Do 10-15 repetitions of each leg raise! As you get stronger, you can increase the number of repetitions you do.

Sphinx Pose

The sphinx pose is a great way to relieve lower back pain. It stretches the spine and relieves tension in the back muscles. To do this pose, lie on your stomach with your legs extended behind you. Place your elbows on the ground beside you and press your forearms into the ground. Slowly lift your head, chest, and shoulders off the ground. Hold this position for 5-10 breaths before releasing it back down to the ground.

Cat-cow Pose

Cat cow pose is a great exercise for relieving lower back pain. It stretches and strengthens the muscles in the back and also helps to improve flexibility. To do the cat-cow pose, start on all fours with your hands and knees shoulder-width apart. As you inhale, arch your back and look up towards the ceiling. As you exhale, round your back and tuck your chin towards your chest. Repeat this several times.

See a Back Doctor in Los Angeles

If you have been suffering from back pain and DIY treatments didn’t help much, you should immediately seek professional care. We would recommend seeing Moksha Ranasinghe, MD at Southern California Brain & Spine Surgery. She is a Neurosurgeon in Los Angeles who provides both surgical and nonsurgical treatments for back pain. You can visit their website to schedule an appointment.