(3) Three Exercises for Lower Back Pain: Guide by a Physiotherapist

Subarna Debbarma (BPT, DNHE)

Keywords: 3 exercises for lower back pain, three exercises for lower back pain, back pain, lower back pain.

three exercises for lower back pain

Low back pain is a common issue that affects millions of people worldwide. It can be caused by various factors, including spondylitis, disc prolapse, poor posture, muscle imbalances, injury, or simply the wear and tear of daily life. Fortunately, there are exercises that can help strengthen the muscles supporting your lower back and alleviate discomfort. In this article, we will explore three effective exercises that can help you manage and reduce low back pain.


Note: Remember that I am a physiotherapist I know very well, that there are no three exercises for lower back pain that can prevent your back pain. Each and every individual have a variety of Disease or Disorders so before doing exercises, you need to consult with a healthcare provider who will diagnose your problem after that they will prescribe you three or more exercises for your back pain.

Can I prevent my lower back pain by searching for three exercises for lower back pain?

Answer: There is no there exercise can prevent your lower back pain, each and every individual have a variety of disease or disorders, according to the disease or disorders if you do exercises that it will be beneficial, so contact with a health care provider.

But here I will tell you three exercises for lower back pain that are safe exercises for lower back pain and you can continue it.

Safe Three Exercises for Lower Back Pain

1. Pelvic Tilts:

three exercises for lower back pain

Pelvic tilts are a gentle yet effective exercise for relieving low back pain. They help to improve the stability and flexibility of your lower back and pelvic region.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

2. Place your arms by your sides, palms facing down.

3. Engage your abdominal muscles by drawing your navel toward your spine.

4. Slowly tilt your pelvis upward, pressing your lower back into the floor. You should feel a gentle stretch in your lower back.

5. Hold this position for a few seconds, then release and return to the neutral position.

6. Repeat this exercise for 10-15 repetitions, gradually increasing the hold time as your strength improves.

2. Cat-Cow Stretch:

three exercises for lower back pain

The cat-cow stretch is a exercise that promotes flexibility and mobility in the spine, including the lower back.

How to do it:

1. Start on your hands and knees in a tabletop position.

2. Inhale as you arch your back, lifting your head and tailbone toward the ceiling (this is the "cow" position).

3. Exhale as you round your back, tucking your chin to your chest and tucking your pelvis under (this is the "cat" position).

4. Continue to flow between the cat and cow positions, inhaling and exhaling with each movement.

5. Repeat this exercise for 10-15 cycles, focusing on the fluidity of the motion and the gentle stretch it provides to your lower back.

3. Bridge Exercise:

three exercises for lower back pain

The bridge exercise is excellent for strengthening the glutes, hamstrings, and lower back muscles, promoting better stability and support for your spine.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart, arms by your sides.

2. Engage your core muscles.

3. Press through your heels, lifting your hips off the ground while keeping your feet, shoulders, and head on the floor.

4. Create a straight line from your shoulders to your knees.

5. Squeeze your glutes at the top of the movement.

6. Hold this position for a few seconds.

7. Slowly lower your hips back down to the ground.

8. Repeat this exercise for 10-15 repetitions.

FAQs on Exercises for Low Back Pain

1. What causes low back pain?

   Low back pain can result from various factors, including poor posture, muscle imbalances, injuries, herniated discs, arthritis, and even stress. It's essential to identify the specific cause to develop an effective treatment plan.

2. Are these exercises safe for everyone with low back pain?

   While these exercises are generally safe, it's crucial to consult a healthcare professional or physical therapist before starting any exercise program for low back pain. They can assess your condition and provide tailored recommendations.

3. How often should I do these exercises?

   The frequency of these exercises can vary based on your individual needs and pain level. In general, performing them 2-3 times a week can help maintain and improve lower back strength and flexibility. Listen to your body and increase or decrease the frequency as needed.

4. Can I do these exercises if I'm currently experiencing acute low back pain?

   If you're in acute pain, it's best to consult a healthcare professional first. Once they've assessed your condition, they can recommend appropriate exercises or modifications that won't exacerbate your pain.

5. Is it okay to feel a stretch or discomfort while doing these exercises?

   A mild stretch or discomfort is normal, especially if you're new to these exercises. However, if you experience sharp or worsening pain, stop immediately and consult a healthcare professional.

6. How long should I hold each exercise or stretch?

   The duration of each exercise or stretch can vary. Start with a 10-15 second hold for beginners and gradually increase it as you become more comfortable and flexible. Consult a professional for specific recommendations.

7. Can I combine these exercises with other forms of physical activity?

   Yes, incorporating these exercises into a well-rounded fitness routine can be beneficial. Activities like walking, swimming, and gentle yoga can complement these exercises and help improve overall back health.

8. Are there any lifestyle changes I should consider to prevent low back pain?

   Yes, maintaining good posture, practicing ergonomics at work, lifting objects correctly, and managing stress are essential for preventing low back pain. Staying active and maintaining a healthy weight can also help.

9. How long does it typically take to see results from these exercises?

   The time it takes to see results varies from person to person. Some individuals may experience relief in a few weeks, while others may take longer. Consistency and proper form are key to achieving the best results.

10. Can I continue these exercises even after my low back pain improves?

    Yes, incorporating these exercises into your regular fitness routine can help prevent future episodes of low back pain and maintain a healthy back. It's a good practice for long-term back health.

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