Lower back pain is a common ailment that affects a large percentage of the population at some point in their lives. Whether it's due to poor posture, injury, or natural wear and tear, strengthening and stretching the muscles surrounding the spine can offer relief. Here's a list of easy and effective exercises designed to alleviate lower back pain.

Pelvic Tilts

This exercise helps in strengthening the core muscles and provides flexibility to the lower back. To perform a pelvic tilt stretch, follow the steps below:

• Lie on your back with your knees bent and feet flat on the floor.
• Tighten your abdominal muscles and push your lower back into the floor.
• Hold for a few seconds and then relax.
• Repeat 10-15 times.

Cat-Cow Stretch

The cat-cow stretch is great because it increases spinal mobility and relieves tension in the lower back. Here’s how to do it:

• Start on all fours with wrists aligned under shoulders and knees under hips.
• Inhale, arch your back, tilt your pelvis down, and look up (cow pose).
• Exhale, round your back, tuck your pelvis and drop your head down (cat pose).
• Continue this movement for 10-15 repetitions.

Child’s Pose

Child’s pose is a resting pose that stretches the back and helps in relieving stress and tension. To perform this pose, follow these steps:

• Begin on all fours.
• Sit back onto your heels, reaching your arms forward on the floor.
• Rest your forehead on the ground.
• Hold this position for 30 seconds to a minute, breathing deeply.

Knee-to-Chest Stretch

The knee-to-chest stretch is a versatile exercise that’s great for your lower back and hips. Repetitions of this stretch should help release any strain you’re feeling in these areas. So try it out using the steps below:

• Lie on your back with your knees bent.
• Hold one knee and gently pull it up to your chest.
• Hold for 20-30 seconds and then switch legs.
• Repeat 2-3 times per leg.

Bridging Exercise

By working through a bridging exercise, your back, buttocks and hamstrings will all get strengthened. Here’s how to perform this stretch:

• Lie on your back with your knees bent and feet flat on the floor.
• Push through your heels and lift your hips off the ground, forming a straight line from shoulders to knees.
• Hold for a few seconds and slowly lower down.
• Repeat 10-15 times.

Try These Stretches for Your Lower Back Pain

Consistency is key when it comes to seeing benefits from these exercises. Incorporate them into your daily routine, and always consult with a medical professional before starting any new exercise regimen, especially if you have existing health concerns. Remember, it's not about pushing through pain but gently working with your body to promote healing and strength.

If you require any assistance with your lower back pain, please <A href="https://melvillewellness.bookings.pracsuite.com/guest">book an appointment</A> with our team at Melville Wellness Centre today.