The lower back or the area below the rib cage is the most stressed part of a person’s physique since it supports all the weight from the upper body. Most people, particularly those in their 30s, suffer from lower back pain and are prone to spinal injuries.
But a trip to the doctor or physical therapist can be prevented with simple workout techniques that can be completed anywhere. This article will teach you how to perform gentle exercises for lower back pain.
2 Gentle Exercises For Lower Back Pain
Gentle self-massage exercise for lower back pain using fists and knuckles
There are several ways to perform exercises for lower back pain but this technique of using your bare hands allows you to do the task on the go.
For more gentle exercises for lower back pain visit Good Relaxation videos.
- Walk the knuckles of the fist through the lumbar area all the way down next to the spine.
- Bring your right fist to the left side of the spine and move in the area between shoulder blade and spine.
- Switch hands and repeat the same to the other side.
- Lie on your back so your fists are under your body.
- Bend the legs and knees and drop to the sides.
- Put the soles of your feet together.
- Make a fist with each hand.
- Lift up your lumbar region and put your fists under the area with your knuckles facing up.
- Place the weight of your body on your fists and move the knees left and right in a swinging motion, while ensuring that the knuckles run though the whole area.
- Focus on areas with discomfort by allotting more time for the routine.
- Only move the knees and relax the entire body.
- If the routine becomes painful, push the outer sides of the feet towards the ground to lessen the pressure on the fists.
- Move your knuckles a bit to the right — towards the hip joint — and run your knuckles through it as well in a pushing action.
- For thin or lightweight people, keep your feet on the ground and push them a bit while moving your knees side to side to increase the weight on the lumbar area.
- Slowly move the knuckles upward and position your fists on both sides of the spine.
- Slowly move upwards about a quarter inch.
- For areas with tension, do the routine a bit longer.
- When the arms reach the highest point, get your right hand out from the back, put your left fist on the right side of the spine, and move your knuckles upward by moving your knees to the side.
- Switch hands when you are done.
- Bring both fists up under the back next to the spine and move downwards towards the lumbar area. Stop only in areas with tension or pain.
- Once you’ve reached all the way down, bring hands to the side of the body, stretch out the legs, and relax.
Gentle exercise for lower back pain using tennis balls
The procedure of gentle lower back exercises using tennis balls is similar to the first workout technique shown above. Just replace your fists with tennis balls. Get two tennis balls and hold one in each hand firmly. Use the same movements in the previous exercise.
For more gentle lower back exercises visit Good Relaxation videos.
Causes Of Lower Back Pain
The lower back bears the weight of daily activities and is often neglected because people are unaware of the common causes for pain in this region. Here is a list you might want to check:
Jobs which involve heavy lifting, pulling, constant mobility, or spine twisting can trigger back issues. However, even a non-ergonomic workdesk is also a culprit for lumbar aches. By practicing gentle exercises for lower back pain, a lot of these concerns can be addressed.
2. Improper posture
Slouching when walking or sitting gives additional pressure to the lumbar. Correct posture not only makes a person look confident but also lessens lower back injuries.
3. Being overweight
An increase in body mass makes it difficult for the lower back to hold the upper body. Maintaining the ideal body weight for your age not only helps your back but also promotes good health.
Inactivity makes the muscles lax and susceptible to tearing. Too much bed rest can lead to body aches and exhaustion. An active lifestyle makes the body flexible and strong.
5. Excessive workouts
Too much exercise inhibits the body from recuperating. Used muscles need to heal properly. Most therapists recommend 3 to 5 minutes of gentle exercises for lower back pain to release muscle tension after doing rigorous tasks.
Benefits Of Lumbar Exercise
Back massages are therapeutic and can de-stress an exhausted individual immediately. Office breaks can be allotted for performing gentle exercises for lower back pain. This can be done at your desk, pantry, lounge, or in any place you feel relaxed.
Proper blood flow
The correct amount of pressure on muscles enables them to relax, thus allowing the blood to circulate faster. Good blood flow brings more oxygen and nutrients to the entire body.
Less physical disorders
Lumbar massages can prevent neck and back problems, address insomnia, and make you more limber.
Lower back exercises promote relaxation which in turn signals the brain to release endorphins, also known as “happy hormones.” Frequent repetitions of gentle exercises for lower back pain give a person instant gratification.
The stomach is immediately affected when a person is stressed, resulting in either constipation or loose bowel movement. Massaging the lumbar region eases the tension in the abdominal area, making it easier for the gut to function properly.