Lower back pain - Exercises and stretching to relieve pain

Lower back pain - Exercises and stretching to relieve pain

Lower back pain - Exercises and stretching to relieve pain
Lower back pain - Exercises and stretching to relieve pain

How to relieve low back pain?

Low back or low back pain is one of the most common  types of back pain  . It is estimated that up to 70 percent of adults have experienced low back pain at some point in their lives. (1)

One of the most common causes is poor exercise,  poor posture  , sleep and a sedentary lifestyle.

Strengthening the muscles of the lower back is one of the best ways to prevent low back pain. By toning the muscles of the lower back, there is less risk of injury and curvature of the spine.

Stretching exercises are able to relieve tension between the vertebrae of the spine and therefore prevent low back pain in the long run. (2) The best exercises and stretches for activating and strengthening the muscles of the lower back are described below.

Exercises and stretching for low back pain:

Performing the following exercise can relieve lower back pain and stretch the lower spine. By performing the correct and regular technique of these exercises, the deep muscles of the lower part of the spine are strengthened. Which not only improves posture, but also helps prevent low back pain in adulthood. The best exercises and stretches for low back pain are:

1.  Exercise Sphinx

Lie on your stomach, tighten your abdomen, glutes and thighs. Stretch your legs back. With the tension of the back muscles (not the arms), lift the body a few centimeters up. Try to gather the shoulder blades and open your chest. Perform several cycles of deep inhalation-exhalation.

2. Exercise for the back of a cat

Starting position on all fours. With inspiration, slowly and carefully bend your spine upward, bringing your chest forward and looking straight ahead. Involving the muscles of the lower back slightly bend the spine upward.

From a four-legged position (straight back and looking down), extend the arm forward without changing the position of the pelvis and shoulders. Then stretch the opposite leg back. Hold this position for 10-20 seconds. This is one of the best  static exercises  for low back pain.

4. Standing sections

Starting position: upright, arms around the body, coccyx slightly inward. Inhale and raise your arms. As you exhale, lower your arms forward and down. The movement should start from the head, not from the lower back. Extend your arms to the floor, avoiding excessive strain on your neck.

5. Stretching on the back

Lying on your back, pull your left leg to your chest. Simultaneously push the stomach inward. Take two to three full breaths, using your inner abdomen as much as possible. Slowly switch your legs, making sure your lower back is not raised off the ground.

6. Exercises with a roller with a roller or ball

The  Foam Roller Exercises  are ideal for relieving back pain. This is because they allow the motility of the fascia. Place the roller at the level of the shoulder blades, place your hands behind your head. As you exhale, slowly lower your shoulders, feeling your abdominal muscles stretch.


It should be noted that performing yoga or exercises to relieve low back pain has a number of contraindications. They can be dangerous if you have had a mechanical spinal cord injury in the past, especially in the case of surgery. Also, such exercises are prohibited for people with herniated discs, spinal and other similar diseases.

If the pain in the lower back is chronic (does not disappear even after 3-4 weeks) or is characterized by severe acute pain (so-called "Lumbago"), we recommend that you consult a vertebrologist for personal advice.

Lower back pain - when should I go to the doctor?

  • Acute electrical pain
  • Numbness
  • Leg cramps
  • Stomach pain

Pre-exercise tips to strengthen your lower back

Before doing exercises to strengthen the waist. you need to do a light workout with some  kind  of low-impact cardio . With 5-10 minutes of walking, elliptical or static exercises for the core, such as the abdominal plan, are enough. This will warm up the muscles of the middle area and waist.

Performing low back exercises is designed to strengthen strength and increase the tone of the abdominal and back muscles. By activating the abdominal muscles, the opposite muscles relax.

It is important that the exercises are not performed mechanically and continuously. Ideally, you should alternate between 30 and 40 seconds of exercise and 30 seconds of rest, with full tension and muscle work technique.

The best time to exercise is at the end of the work day or in the morning. There should be no stress or nervousness to relax the muscles and relieve low back pain.

Why does the lower back hurt?

It is extremely important to remember that lower back pain can be caused not by lack of exercise problems. But for rheumatoid arthritis, Reiter's syndrome, urolithiasis and other diseases related to the cervical back.

Some infectious diseases (tuberculosis, brucellosis, fungal infections, epidural abscess) cause severe pain in the lower back.

Therapeutic exercises and yoga exercises are only useful for relieving back pain when the cause of the problem is pain from muscle tension or compression of the vertebrae in the back.

Treatment with non-steroidal drugs, creams, chiropractic massages are most indicated for the relief of other types of low back pain.

Stretching and yoga exercises are most indicated for relieving low back pain. Due to the activation of the abdominal area and the stretching of the antagonist muscles, they allow the decompression of the lumbar region. Acute and chronic back pain or back pain of genetic origin should be treated with other treatments. In these cases, stretching exercises are contraindicated.