20 Minute Powerful Exercises For Lower Back Pain

Lower back pain is an indication that the muscles supporting your lower back are under severe strain or they have become weak. There could be various factors for this ranging from poor diet, work nature or wrong postures. It starts gradually and before you know it becomes an annoying part of your daily life. It is important to strengthen your back muscles to avoid future complications as you age. Core training, floor exercises and yoga are all powerful exercises for lower back pain. Whatever is the method you choose, be consistent to see good results in the longer run. Before you start this, you should first get to know a few basics about the muscles that consitute your backside.

What are back muscles?

The muscles on your back enable you to do a variety of functions like stretching, twisting, bending etc. All muscles starting below your shoulder till your hip are termed as back muscles. These are also shape givers to your body as they are part of your musculo skeletal system. They are of three types

• The intrinsic muscles
• Superficial muscles
• Intermediate muscles

The intrinsic muscles are connected to the vertebral column. Superficial muscles are responsible for shoulder movements and neck movements. Intermediate muscles are attached to the thorax. The intrinsic muscles, also called true muscles are deep within the back.

Back Pain – Types

Back pain can be due to excessive strain (high intensity workout), or injury (accident) and prolonged incorrect postures during sitting, standing and walking. The symptoms can range from stiffness to cramps and acute pain. Stress also plays a major part in body pain. Though pain can arise in any part of the back, lower back pain is the most common type of backpain among most of the people. Though home remedies and hot water bags/warm& cold compresses can alleviate the pain to a certain extent, it is important to create a healthy routine with good exercises for lower back pain.

How to keep back muscles healthy

• Maintain proper postures
• Find ways that reduce anxiety and stress
• Do not lift excessive weights. This could strain your back or cause a muscle tear.
• Improve your flexibility with some basic workout or games
• Always warm up before exercises. Most people do not give enough importance to this activity!
• Decide your own exercises for lower back pain according to your comfort and place.

Given below are a few powerful exercises for lower back pain which are not very time consuming. They can be effectively incorporated in your everyday routine. For best results, be consistent. It is not necessary to do all of these as a set. You can mix and match them as per your abilities. You can also increase the reps(number of times you should do the exercises) gradually as you feel more comfortable with time.

Exercises for lower back pain

Lower back pain can be tackled through both workouts and yoga. Choose according to your comfort and preference.

Glute Bridge

• Glute Bridge is a simple exercise which can be done without any fancy equipments. All you need is your yoga mat to lie on the floor.
• Lie flat on the floor. Relax your body. Face your palm down and keep it close to the side of your body.
• Fold your legs with feet pressing downward
• Raise your hip from the ground until your body becomes a straight slanting line from your knees to your shoulder.
• Hold the position till you feel the muscles stretch well.
• Relax and slowly come back to the original position. Repeat the exercise for 3 sets.

Highlight – Strengthens the hip, glutes and back muscles.

Bicycle Crunches

Bicycle crunches are simple co-ordinated crunches. It looks like you are riding a bicycle while lying on the floor.

• Lie flat on the floor
• Hold your head with both of your hands and raise slowly at an angle as shown
• At the same time, pull your knees inwards towards the abdomen at right angle.
• Elevate the other leg slightly as shown
• Now twist your torso. Your right elbow should come near your left bent knee while your right straight leg is elevated from the ground.
• Relax and repeat the same on the other side, bringing your left elbow near your right bent knee while your left straight leg is elevated from the ground.
• Repeat three sets or six times including both sides.

Highlight – Improves stability, coordination and flexibility while strengthening your back and side muscles.

Bird Dog

• Bird dog is one of the easiest exercises for lower back pain.
• Kneel down on the floor on all fours. Keep your back straight.
• Now raise your right hand horizontally while stretching your left leg horizontally.
• Hold till you can. Your back should be straight.
• Now slowly come back to original position.
• Repeat with the left hand (rasied horizontally)and right leg stretched.
• Repeat this set three times for beginners.

Highlight – Strengthens your abs and spine

Knee to Chest Stretch

• Lie down on the floor facing upwards.
• Now pull one knee towards your chest. Hold the knee with both hnds for twenty seconds.
• Relax and come back to original position.
• Now bring the other knee inwards towards your chest and hold it for twenty seconds.
• Relax and come back to original position. Repeat six times with alternate legs.

Highlights – Strengthens back and abdomen

Traditional Twist

This involves twisting your hips in both the directions while keeping your feet planted slightly apart on the ground. Another variation to this would be the twist in the seated position.

Basics to remember

• Never start your workout without warm ups
• Begin with minimal reps and increase count as you progress. Don’t push yourself too hard, too fast.
• Always relax for a while at the end of your workout
• Start gradually but be consistent.
• If you experience extreme discomfort or pain persistently, stop the workout and identify the cause first. Workouts are supposed to get easier with time.
• Allow adequate rest intervals between exercises.

Conclusion

All the exercises given here can be done with advanced variations too. When you start a completely new workout, it is best to stick to basics and work your way upwards.