Lower back pain is a very common problem nowadays. It appears in people from 20 years of age and above. There is often a connection between back pain and lower back pain.
The hectic and busy lifestyle we live today make us use a computer for a long period of time and sit throughout the whole day. This especially causes tightness and pain in the hamstrings, shoulders and hip flexors. The abdominals, lower back and glutes are also very weakened.
The deepest flexor in the body connected to the lumbar spine is called the psoas. When it becomes tight, we can’t sit well and pain appears. Some of us also become stiff.
That’s why in this article, we’re going to present you that exercising regularly and performing stretches can help you eliminate that kind of pain and stiffness very fast.
Here are 9 of the best and easiest exercises that will help you!
This is an exercise which stretches the glutes, piriformis and lower back, but also relieves the pain from your hip and lower back!
First, lay on the floor with your back straight. The knees should be bent, while the feet are on the ground. Keep them hip-width apart. Then, use the left knee and bend it. The left ankle should go over your other knee. One of the hands should go between the legs. The other hand should go behind the right leg. Remember to keep the head as well as the shoulders on the ground. Use the right thigh to draw it a little bit towards your body. The hip should be the one that stretches. Remain like that for 30 seconds. The same movement should be repeated with your other leg.
It’s a pose that’s done in yoga. It opens the hips, but also stretches the glutes and back.
You need to be down on all fours, like kids do. The knees should be towards outside and the toes should be kept close together. Sit on the heels. Use the hands to walk towards the outer side as much as you can. The hands should be stretched and the forehead should touch the ground. When you’ve reached this, keep your arms straight, but use the hands to walk with them further. Remain like this for half a minute. Relax.
It’s a great exercise for the hip flexors, quadriceps and abdominal muscles.
This is also an exercise done on all fours. Use the left foot to step outside the left hand. The toe should be further and upfront the knee. The right knee needs to be on the ground. The hands should be on the inside of the left hand. Use your hips to press in direction of the ground. Stay like that for 30 seconds. Repeat the exercise using your other leg.
The figure twist will help you stretch the lower back, decrease the hip pain and increase the way your hips rotate internally.
For this exercise you need to use the back so that you can lay on it. The knees should be bent while the feet are flat on the ground and hip-width apart. The left knee should be bent while the left ankle is above the other. That’s on the thigh. The arms should be on each side. You should resemble a cactus. The feet need to be flexed. The knees should fall on your left. The left ankle should be used to be put over the right thigh. The body needs to be twisted. Your right hip should be the stretched one. Stay like that for 30 seconds. Repeat the movement with the other side, too.
Wide-Legged Forward Fold
It will help you stretch the glutes, hamstrings, lower and upper back.
For this exercise you need to stand. The toes should point straight and the feed need to be wider than the hips are. Use the upper body to go down, but remember to bent the knees. Your head should hang freely. You need to feel stretching in the glutes, hamstrings and lower back. Stay like that for half a minute. Your hands will support you to straighten up, but be gentle!
It’s an exercise that will open the hip flexors as well as the adductor muscles.
This is also an exercise where you stand. The feet should be a bit wider than hip-width. Both the toes and the heels should create an angle of 45 degrees towards out. Start performing a squat, going down and putting the hands on the thighs. The pressure needs to be on the thighs. The muscles will only open that way. You’ll also stretch the inner thighs. Stay like that for 30 seconds.
Cow Face Legs
This is an exercise for stretching of the outer hips as well as the lower back.
Sit with one bent knee that is placed on your other bent knee. You need to press the ground with both of your sit bones on the butt. In case you can’t make it, help yourself using a pillow. The back needs to be straight. Breathe deeply all the time. The hands should be on each side. Stay like that for 30 seconds.
It will help you stretch the hip flexors and open the lower back.
This is an exercise where you lay on your back. The knees should be bent a little bit. Bring them close to the chest. Use the hands to reach and slowly grab the ankles or toes. The lower back needs to press the ground. In case you can’t do it, you should only grab the legs to the knees. Remember that you must keep the lower back on the ground! Stay like that for half a minute.
It will help you stretch the glutes and piriformis as well as relieve your lower back and stop feeling pain.
For this exercise, you need to sit with the feet on the ground and the knees bent. The right heel should be used to get it close to the left sit bone. Use the other leg to cross it over. The other foot should be next to the left thigh. You may feel like it’s very intense, but you must do it slowly as you may suffer injuries! The back needs to be straight. Put one of your hands on the ground. Use the elbow of your other hand and put it on the top knee. You need to twist the upper body by pushing, but do it gently. Breathe deeply. The head needs to be tall. Stay like that for half a minute. Repeat the movement using the other leg.