7 Exercises to Kill Pain and Strengthen Your Lower Back

• 10:52 pm September 16, 2020
• suhas

Body pain is not limited to people of a particular age anymore. Whether you are young or old, body pain is a problem everybody struggles with. Lower back pain in particular can really take a toll out of you! Here are some ways to get rid of it!

Cobra pose

One of the most effective exercises for your lower back is cobra pose. It soothes the muscles behind and makes you feel good.

How to do it: Begin flat on your stomach with your hands by the base of your rib cage (if you’re less flexible, try bringing your hands nearer to your chest).

Leading with your chin and keeping your hips pinned to the mat, push up until your back begins to arch. Aim to direct your gaze to at least ceiling-height.

To increase the stretch, bring your hands closer to your ribcage and arch further back. It’s important to relax your glutes as this will increase your range of motion.

Body rolls

Now this one is more of a feel good exercise. It will ensure that your lower back stays in the proper shape.

How to do it:

- Starting on your hands and knees in a neutral spine position, begin to roll your back in a slow circular motion, focusing on the shoulders and hips.

- You should pass through the cat/cow poses as you circulate clockwise and anti-clockwise. It’s important to do this slowly so back tension can release.

- Reverse the direction after around 5 circuits.

Bird dog

Now here's another great exercise that you can regularly do to keep your lower back fit and fine. Here's how you do it!

- Beginning on your hands and knees with your legs at a right angle and your spine in a neutral position, slowly lift your left arm and right leg so that they form a straight line through your torso.

- Keep your breathing pattern steady and pull in your core to keep you stable.

- Switch your arms and legs to get an even workout. If raising both together is too difficult, focus on one limb at a time.

Sphinx pose

The sphinx pose is similar to the cobra. It just very conveniently reverses the hunching position we find ourselves in throughout the day. So how do you do it?

- Begin flat on your stomach as you would in the cobra pose.

- Bring your forearms to either side of your ribs to form a right angle.

- Press up through your arms to create a slight back arch, making sure you’re also pushing your chest forward and opening your shoulders.

Spine twist

Supine twist is an extremely effective exercise that gives you quick results. But but but, you have to do it with caution. A slight twist and you'll be in unbearable pain. Here's the correct way to do it!

- Lie flat on your back with your arms spread out horizontally.

- Bend one knee and cross it over your straight leg, making sure your shoulders are touching the mat.

- While allowing your hips to rotate in the direction of your leg, turn your head to face the opposite direction. This increases the stretch and helps to target the obliques.

Child's pose

Pairing the cobra pose and child’s pose is the perfect compound move for soothing back pain. You should do it regularly and that will really work well for in the long run. This is how you do it!

- From your hands and knees, lean back until you’re sitting on your heels. - Reach your hands as far in front of you as possible, making sure to press them both away and into the mat. - Allow your back to stretch out and relax.