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Published on March 21, 2023

Top 6 Exercises to Try for Your Low Back Pain at Home

A common issue among grown-ups is low back pain. Research has shown that it is responsible for most disabilities seen today. Common causes of this pain are overuse exercises, muscle wear, and tear, as well as old age.

Thus, due to its widespread occurrence, knowing the right ways to alleviate lower back pains is important. You can try out these exercises at home or better still, visit well-trained and proven therapists such as the Livonia physical therapy services by miraclerehabclinic.com to ease your pain. Below are the most efficient exercises and stretches to try out.

Cat Camel

The cat camel involves you being on all fours; your hands must be at right angles to your shoulders and your knees directly beneath your hips. In this position, push your chin downwards as close to your chest as you can and then slowly curve your back up to the ceiling. 

Remain like this for a few seconds and then slowly pull your shoulders away from your ears. Next, relax your back, and arch it a little while looking forward. You can then return to the starting position and repeat the exercise 10 times. 

Supine Bridge 

Lay down on your back with your arms by your sides on the ground, bend your knees, and put your feet flat on the floor. Keep your stomach and backside muscles tight and slowly raise your hips from the floor while straightening your back. 

Then, slowly lower your hips and buttocks to the floor back to the initial position and do 10 reps of this exercise. With this exercise, physical therapy and a chiropractor, you can find the ultimate relief.

Double Knee-To-Chest Stretch 

With your two legs bent, lie on your back and place your two feet flat on the ground. Next, raise your feet and bring both knees close to your chest, then wrap your arms around your knees in a tight hug. Remain in this pose for about 20 to 30 seconds while ensuring your back is relaxed against the floor. 

At the end of the interval, you can release. Redo this stretch some more for effectiveness. 

Bird Dog 

Just like with the cat camel, the bird dog requires that you stay on all fours. Once again, your hands and knees must be directly under your shoulders and hips. Ensure your head is in line with your spine, then raise your right arm forward and your left leg backward. Keep them in a position parallel to the floor and pause. 

Return to the starting posture and then repeat but this time, with your left arm forward and your right leg straight behind you. Do this about ten times for each side, and for each rep, try to keep your stomach muscles taut with your back flat and your hips level. 

Lower Back Rotation Stretch 

While laying on your back, bend your knees and set your feet flat on the floor. Then flatten your shoulders on the floor, keep your knees together, and slowly roll them to your right side. Keep your body in this position for five seconds and then return to the initial position. 

Roll your knees slowly again to the left side and once again, pause for five seconds and return to the starting position. Then, try to replicate this several times for each side. 

Child’s Pose 

On all fours, with your knees open, push back your backside till it’s resting on your heels. Then pull down your upper body to the middle of your knees and stretch your arms above your head on the floor. Place your forehead close to the ground and keep this position for 20 to 30 seconds. 

Do Exercises Really Work for Low Back Pain?

Several people suffer from lower back pains but constant stretching can help with the pain and also stop it from returning. It is also important to maintain a good posture in your daily activities. And if you feel discomfort, try out any of the above stretches to release tightness in your lower back.

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