Best Exercises and Stretches for Back/Low Back Pain

Knee to Chest

Aim:

To assist relieve lower back discomfort by reducing nerve compression in your low back.

Lay down on your back.
Use your hands to gently draw the bent knee toward your chest, starting with either your left or right knee.
Ten seconds of holding.
With the other knee, repeat the motion.
Perform the motion three to five times, remaining in place each time for ten seconds.
Next, gently bring both knees into your chest using your hands.
Ten seconds of holding.

Three to five times, while maintaining the position for ten seconds each time, repeat the motion with both knees.

Bridging Exercise

With your legs bent, lie on your back. Your abdominal muscles should be tightened. Once your knees and shoulders are in alignment, lift your hips off the floor and hold this position for 03 to 05 sec.

Child Pose

The steps involved in this stance, which is also common in yoga, are as follows:

As you begin, squat down and place your buttocks on your heels.
Kneel with your legs together, hip-distance apart, and place your chest between your thighs.
Place the relaxed arms out in front of the head on the floor.
Inhale deeply to relax into the posture. Allow the buttocks to naturally rest on the heels rather than forcing them to do so, creating a little stretch.
If you can, maintain the posture for up to 30 seconds

Hamstring stretch while standing

For this stretch, a person will require a low, stable surface to put their foot on:

Standing straight, place one foot on a surface that is higher than the other while remaining below the level of the hips, such as a stool or stair step.
Straightening the leg, flex the foot until the toes point upward.
The body should move toward the leg while you slightly budge forward at the hips to activate the hamstring. Maintain a straight back.
Without generating pain, stoop as low as you can while being careful not to overextend.
Hold the position for as long as is comfortable, up to 30 seconds.
Release slowly, then repeat with the opposite leg.
For each leg, aim for 2 to 3 repetitions.

Straight Leg Raise

Your legs should be comfortably spread out on the floor while you lay on your back with your hips square.
Your non-injured leg should be bent at the knee to a 90-degree angle, with the foot flat on the ground.
Using your quadriceps, stabilize the muscles on your straight leg (the group of muscles on the front of your thigh).
Lift the straight leg eight inches off the ground while taking a slow, deep breath.
Do a four-sec hold.

Bird-dog

The gluteal muscles are exercised by the bird-dog. It also works the back extensor muscles, which link to the back of the spine and allow a person to stand, bend, and lift items.

To execute the bird-dog exercise, follow these steps:

Begin the exercise on your hands and knees, with your shoulders immediately over your hands and your hips directly over your knees.
Tense the abdominal muscles and extend the right arm straight out in front of you.
Lift the left leg slowly and stretch it straight out behind the torso.
Hold the position for 15 seconds.
Slowly return to the starting position

Plank

The plank exercise targets the abdominals primarily, but it also involves the arms, shoulders, hip flexors, and feet, making it an excellent full-body stability exercise. This position may also engage the back extensor muscles and the deepest back muscle, the quadratus lumborum. It stretches from the bottom rib to the pelvic bone.

A plank may be performed by following the instructions below:

Lie on your stomach with your forearms against the floor and your elbows firmly under your shoulders.
Contract your abdominal and gluteal muscles.
Raise your hips and both knees off the ground.
Hold for 10-30 seconds without letting the pelvis drop toward the floor.

07 Best home exercises and Stretches for Back/Low Back Pain