Practicing regular exercises for chronic pain in the lower back is an effective way to reduce the pain you endure. Here are our favorites.
Lower back pain affects over 80% of the population at some point in their life. Most people recover within 3 months. A few unfortunate people live with chronic lower back pain.
The best way to recover from lower back pain is to be patient with your body.
When you’re ready to move, build an easy exercise routine. If you aren’t sure where to start, try these 12 exercises for chronic pain.
1. Low-Impact Crunches
Lay on the floor with your feet flat and knees bent. Cross your arms over your chest.
Exhale and lift your shoulders a few inches. Keep your stomach muscles tight and lay down in a controlled manner.
2. Rotational Stretches
Lay on the floor with your feet flat, knees together. Arms should be at your side.
Roll your knees to the right and hold for 10 seconds. Keep your shoulders on the floor. Roll back to the starting position.
Repeat the stretch for the left side.
3. Pelvic Tilting
Take the same starting position as the rotational stretches.
Push your stomach out so it pulls your lower back off the ground. Hold the arched position for 5 seconds.
Tighten your stomach muscles to flatten your back. Hold the position for 5 seconds.
4. Bridging
Lie on your back, knees bent and heels on the floor. Push down on your heels while lifting your hips so your back forms a straight line. Hold the position for 5 seconds.
5. Knee-to-Chest
Lay on your back and bend your knees. Keeping your left foot on the ground, bring your right knee to your chest.
Hold the stretch for 30 seconds. Repeat the stretch for your left side
6. Modified Hamstring Stretch
Lay on your back with the left knee bent. Loop a towel over your right foot and pull back to straighten your knee.
Hold the stretch for 20 seconds. Switch sides and stretch your left leg.
7. Lying Lateral Leg Lifts
Lay on your side with your legs together and bend the bottom one a little.
Engage your core muscles and lift the top leg 18 inches. Hold it for 2 seconds. Do 10 lifts before repeating on the other side.
8. Push-Up Back Extensions
Lie on your chest with your hands under your shoulders and elbows against your body. Push your hands down and lift your shoulders. Hold for 10 seconds.
9. Cat Back Stretch
Position yourself on your hands and knees. Keep your knees apart.
Arch your spine and hold for 2 breaths before relaxing. Repeat 5 times.
10. Low-Impact Wall Squats
Stand with your back 12 inches from a wall, knees hip-width apart. Lean back until your spine is flat against the wall. Slide into a seated position.
Hold the position for 10 seconds. Repeat 12 times.
11. Swimming
Swimming takes the weight off your joints. Start by swimming for 30 minutes with short breaks.
Tip: Pick a stroke that doesn’t require twisting, like breaststroke.
12. Spinal Decompression Therapy
Sometimes you need a helping hand to feel better. Spinal decompression therapy takes the pressure off spinal discs. It uses gentle traction to stretch your spine.
Use These Exercises for Chronic Pain to Make Life Happier
Lower back pain comes with a high price. You sacrifice countless hours and days to recovering. In reality, you should be working, doing chores, and enjoying life.
These exercises for chronic pain are sure to get you back on your feet soon.
Need more chronic pain advice? Please browse our blog.