Lower back pain is a common issue that can affect anyone, and in most cases, it tends to go away on its own and improves within a few weeks. However, in some cases, it can last a lot longer or keep coming back, which can significantly impact your lifestyle and ability to carry out daily activities.
In this blog, we’ll look at the potential causes of lower back pain and what exercises you can do to relieve it.
What causes lower back pain?
There are many reasons why lower back pain may develop. It’s usually caused by straining the muscles, tendons, or ligaments in your back, which can result from several different factors or conditions. Some of these may include:
- Muscle strain – this can be from lifting heavy items or sudden awkward movements
- Fracture – a crack or break in one of your vertebrae can cause lower back pain
- Joint pain
- Arthritis
- Inflammation
- Obesity
- Wear and tear
- Injury
- Herniated discs
- Lack of exercise and physical activity
- Kidney problems
There are many different scenarios that can trigger lower back pain, so it can be difficult to understand exactly why it develops, especially if you can’t recall any trauma or injury, or have no underlying conditions that may have caused it. Resting and taking painkillers may be able to help relieve the discomfort. Alternatively, physical exercise may also help to reduce the pain.
What are the best exercises for lower back pain?
Home exercises for lower back pain can be quite effective in helping to reduce some of your symptoms and make it easier for you to go about your day-to-day life activities. Here are some of the best exercises for lower back pain relief:
Core strengthening exercises for lower back pain
Bridge exercise:
Lie down on your back with your knees bent and your feet flat on the floor. Keep your shoulders and head relaxed and touching the floor as you tighten your abdominal muscles. Raise your hips slowly to form a straight line with your knees and shoulders and try to hold this position for as long as you can. Lower your hips and then repeat the above steps.
Knee rolls:
For this exercise, you can lie down on your bed, with your legs bent and knees pointing towards the ceiling. Slowly roll your knees to the left as you lie flat on your back and hold for several seconds, then raise them so they are pointing towards the ceiling again. Repeat with the left side and continue.
Cat camel:
Place your knees and hands on the floor or the bed – your hands should be in line with your shoulders and your knees should have a little space between them. Gently pull your spine upwards and tilt your chin in towards your chest. Hold for a few seconds and then slowly uncurl your back, pushing your chest towards the ground and tilting your head towards the ceiling. Hold for a few seconds and then release and repeat the above steps.
Stretching
Knee to chest stretch:
This stretch is quite a simple one but can help to reduce your lower back pain. Lie down on your back with your knees bent and your feet flat on the floor. Use both hands to grab hold of your right lower leg just under the knee, and gently pull up your knee to your chest whilst keeping your left foot flat on the floor. Hold it there – you should be able to feel a slight stretch in your lower back. Release your leg after around 30 – 60 seconds, and then repeat with the left leg.
Seated hamstring stretch:
For this exercise, sit on the floor with one leg stretched out in front of you. Use a towel and hook it around the heel of your foot. Gently bend forward at your hips so that your belly touches your thighs. Keep your back straight and pull the towel on your feet towards you to help bring your belly closer to your legs until you feel a gentle stretch in your leg and lower back. Hold for several seconds, then release, rest and repeat with the other leg.
Keeping Active
One of the best things you can do for lower back pain is to stay active and participate in activities that will help strengthen your core simultaneously.
Some great ways to stay active include walking, rowing, and cycling.
Or, if you prefer to stay indoors, something as simple as cycling on an exercise bike or using an exercise ball for core strengthening exercises are effective ways to stay physically active and reduce your risk of lower back pain.
Treatment for lower back pain at Ramsay Health Care
Here at Ramsay Health Care, we offer a range of treatments for lower back pain, including physiotherapy and surgical treatments. Our expert consultants and dedicated staff provide you with the very best personal service and care for your specific needs.
To find out more about the treatments we offer for lower back pain, take a look here or contact a member of our team today.