Exercises to Recover from Lower Back Pain
, by Alexander Davies, 4 min reading time
Do you have lower back pain? It’s very common – both in people who play sports and exercise regularly (as well as those who don’t). There are many causes, from maintaining poor posture to sustaining an injury.
Do you have lower back pain? It’s very common – both in people who play sports and exercise regularly (as well as those who don’t). There are many causes, from maintaining poor posture to sustaining an injury.
Whatever the reason for your lower back pain, you’ll want to do whatever you can to ease it. While rest is a crucial part of recovery, you should also consider performing specific exercises, as these can help your body release tension and get used to the movements once more. The following exercises are the most healing without putting too much strain on your back. Plus, you can do most of these in the comfort of your own home without special equipment.
Child’s Pose
Let’s start with a straightforward yoga pose – the child’s pose. This one is super simple– kneel on a mat, sit back on your heels, bend forward, and then extend your arms forward with your palms facing the floor. This pose is actually quite relaxing, and you can hold it while slowly breathing inwards and outwards.
Knee Rolls
Knee rolls require you to lie down on your back. Once in this position, drop your knees to one side and then slowly begin rolling them to the other side of your body (going left to right and vice versa). This motion is simple and will strengthen the lower back while increasing movement range. Do around ten of these at a time for the most benefits.
Bird and Dog
The bird dog exercise requires you to start on all fours, with your hands and knees aligned. Once in this position, extend your left arm and right leg so that they align with the floor. Hold this, and then switch to your right arm and left leg. This stretch will work the erector spine and help relieve lower back pain. Sets of 10-20 reps should be more than enough, but don’t push yourself.
Back Extensions
You don’t necessarily need equipment to perform back extensions. Simply begin by lying down on your front, then push your body upwards using your hands or forearms, and then hold that position. This easy exercise will strengthen your lower back muscles and increase your flexibility, which is helpful while recovering from a lower back injury.
Side Stretch
You can do this exercise practically anywhere – and you can do it while standing up. Stand straight with your feet spaced apart at about the same distance as your shoulders. Once in that position, raise your right arm and bend it over your body, reaching to the other side. Hold this position for at least twenty seconds, and then do the same with your right arm. This simple and easy-to-perform stretch will improve your posture, balance, and flexibility. In particular, it boosts the flexibility and range of motion of the spine, which can help with lower back injury recovery.
Extra Tips to Ease Back Pain
While exercises can be helpful for easing lower back pain, that’s not the only thing you should be doing. Here are some extra tips to help you recover and lower the pain:
Warm-Up Before Workouts: It’s always important to warm up your body before playing a sport or exercising. That way, you reduce the risk of injury.
Maintain Good Posture: One of the most common causes of lower back pain is poor posture. Whether working at a desk, lifting weights, or walking, maintain a good posture that maintains good spinal alignment.
Stretch Every Day: To avoid straining your lower back, stretch every single day without fail. Doing this will keep the muscles and joints flexible and healthy.
Take Pain-Relieving Medications: There’s nothing wrong with taking painkillers when you need them. Anti-inflammatory pain relievers can be a lifesaver when you have lower back pain, so take them until you recover.
Heat and Cold Therapy: Use hot or cold therapy (with a heat or ice pack) on the area where you feel the most pain, and then keep it there for up to 20 minutes (no longer). Do this a few times throughout the day, depending on the severity of your lower back pain/injury. Heat is better for relaxing the muscles, whereas cold therapy works well for reducing swelling.
Support Your Back While Exercising: Wearing back support can make a huge difference to your pain. This pressure on the spinal column will protect your back from injury while also providing relief for back pain sufferers. At Bearhug, you can find back support that offers complete comfort and style.
