Lower back pain. This blog I am writing is on lower back pain exercises to give relief and get rid of back pain on the right side, left side.
You know what? 80% of people will experience lower back pain at some point in their lives. I’m going to teach you five simple exercises that you can do at home. Which is going to help ease the pain and even help prevent it from coming back.
Now the good news is that lower back pain usually gets better on its own within a few weeks or months. And you may not even need to see your doctor or other healthcare professionals for it.
However, there are situations where you should see a doctor and I’ve left more information about this in the below which I’d highly recommend everyone to read. Keeping active and performing these exercises can help speed up recovery time as well as reducing and preventing backache. Now come to the lower back pain exercises for the left or right side pain.
Exercise 1- Knee Rolls
Lie on your back and place a small flat cushion under your head, keep your knees bent and together whilst keeping your upper body relaxed. Now roll your knees to one side as far as it feels comfortable, keeping both shoulders flat on the floor. Hold the stretch for one deep breath and return to the starting position. Repeat 8 to 10 times alternating sides
Exercise 2 – Bottom To Heel Stretch
Kneel on all fours with your knees under your hips and hands under your shoulders. Try to keep your back and neck fairly straight and don’t lock your elbows. Now slowly move your bottom backwards towards your heels and only stretch as far as it feels comfortable.
Hold this stretch for one deep breath and return to the starting position, repeat 8 to 10 times.
Exercise 3- Back Extension
Lie on your front and rest your forearms with your elbows bent at your sides. Now, look towards the floor keeping your neck straight. While keeping your neck straight arch your back up by pushing down on your hands and keeping your hips on the floor.
You should feel a gentle stretch in the stomach muscles breathe and hold for 5 to 10 seconds then return to the starting position. Repeat for 8 to 10 times.
Exercise 4 – Deep Abdominal Strengthening
Lie on your back and place a small flat cushion under your head. Bend your knees keeping your feet straight and hip-width apart. As you breathe out gently tense the muscles in your pelvis and lower tummy so they’re pulled up towards your chest.
Hold for five to ten breaths and relax. remember this is a slow gentle exercise which should be repeated five times
Exercise 5 – Pelvic Tilts
The starting point of this exercise is exactly the same as exercise four. Gently flatten your lower back into the floor and tense your stomach muscles. Now tilt your pelvis towards your heels until you feel a small arch in your lower back and return to the starting position.
Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion. And thats our 5 best lower back pain exercises for the left or right side pain.
Precautions to be follow
When you have back pain you tend to want to rest for long periods. But this is probably the worst thing that you can do. So instead aim to do these exercises almost every day and also remain active so go swimming, go walking or even do yoga. and your symptoms should start to ease within two weeks.
Now taking anti-inflammatory painkillers like ibuprofen can also be quite helpful for lower back pain. But as with all medication always read the information leaflet and speak to a pharmacist to make sure you’re suitable to take it.
And that’s the end of this blog I hope your back pain disappears very quickly and a big thank you for reading this blog.
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