Best exercises: Stop lower back pain with these fitness-expert approved exercises

Best exercise to cure lower back pain: Cat-Cow Stretch (Image: Canva)

Lower back pain is a common ailment with various causes, ranging from lifestyle factors to medical conditions. Poor posture, prolonged sitting, and improper lifting techniques often contribute to muscle strain and tension. Sedentary lifestyles weaken core muscles, reducing spinal support and increasing the risk of injury. Acute injuries, such as sprains and fractures, can also lead to pain.

Degenerative conditions like osteoarthritis and intervertebral disc degeneration are prevalent among older adults, causing chronic discomfort. Herniated discs, where spinal discs protrude and compress nerves, result in pain and numbness. Additionally, conditions like sciatica, which involves nerve irritation, and spinal stenosis, the narrowing of spinal canal spaces, exacerbate pain. Psychological factors, including stress and depression, can amplify the perception of pain.

Understanding the root cause is essential for effective treatment and prevention strategies, combining physical therapy, exercise, and lifestyle modifications to manage and alleviate lower back pain.

Alleviating lower back pain often involves exercises that strengthen and stretch the muscles supporting the spine. Here are five effective exercises, suggested by Mumbai-based physiotherapist Harshil Sharma.

Pelvic Tilts

How to do it:

• Lie on your back with knees bent and feet flat on the floor.
• Tighten your abdominal muscles and flatten your back against the floor.
• Hold for a few seconds, then relax.
• Repeat 10-15 times.

• Strengthens abdominal muscles
• Reduces stiffness in the lower back

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Bring one knee to your chest while keeping the other foot flat on the floor.
• Hold for 15-30 seconds and then switch legs.
• Repeat 2-3 times for each leg.

• Stretches the lower back and relieves tension
• Improves flexibility

How to do it:

• Start on your hands and knees in a tabletop position.
• Arch your back towards the ceiling (cat position) and hold for a few seconds.
• Then, drop your belly towards the floor and lift your head and tailbone upwards (cow position).
• Alternate between these positions for 10-15 repetitions.

• Increases flexibility in the spine
• Reduces tension in the lower back muscles

How to do it:

• Start on your hands and knees in a tabletop position.
• Extend your right arm forward and your left leg backward simultaneously.
• Hold for a few seconds, then return to the starting position.
• Repeat with the opposite arm and leg.
• Do 10-15 repetitions on each side.

• Strengthens the lower back and core muscles
• Improves balance and stability

How to do it:

• Start on your hands and knees.
• Sit back onto your heels, extending your arms forward and lowering your head to the floor.
• Hold the stretch for 20-30 seconds.
• Repeat 3-5 times.

• Stretches the lower back and hips
• Relieves tension and promotes relaxation

• Perform these exercises regularly, ideally daily, to see improvements.
• Combine these with proper posture and ergonomics in daily activities.
• Consult a healthcare professional before starting any new exercise regimen, especially if you have severe pain or underlying health conditions.
• These exercises can be effective in reducing lower back pain, enhancing flexibility, and strengthening the supporting muscles.