Home Healthier LifeExercise 7 Best Exercises For People With Lower Back Pains

7 Best Exercises For People With Lower Back Pains

by Tatiana Plesco

If you have some arthritis or joint pains and are still looking for exercises, you have come to the right place. From several types of activities, some tasks can be easily performed by people with pains and injuries. So, everyone can remain fit and healthy because of exercise. Yes, there do some activities that do not involve a more significant impact and useful to patients. Other than medicines or antiseptics, you need to perform actions for curing your diseases. Indeed, no prescription can provide health benefits that are provided by exercise. Every fit person gives a particular type of credit to practices. Here are some tasks that can be performed by people with back pains and joint issues:

  • Back Extensions

Back Extensions

This is one of the best exercises for straightening the back and spine. In this exercise, you need to lie flat on your stomach with your shoulders relaxed and feet apart. Then, you should stretch your neck by pushing down your hands. Then, you should raise your back in such a way that you feel a gentle stretch in your stomach. Now, breathe and maintain this position for 8-10 seconds. Repeat this exercise for 5-10 seconds and come back into the starting position. During the training, you need to make sure that your hips aligned with the ground, and your neck is straight. By practicing this exercise, you can minimize your back pain in shorter periods.

  • Bird DogBird Dog

Bird dog is one of the best callisthenic exercises. This exercise is recommended for people who want to strengthen their core muscles. In this exercise, you need to put support in your hands and bend your knees. Next, you need to tighten your stomach and lift your one leg. Next, you should keep your hips in level and maintain this pose for 5 seconds. Switch to the other leg and repeat the exercise. Perform at least 10-12 counts for each leg. With this exercise, you can stabilize your lower back for different movements. During the training, you need to make sure that the lower back muscles do not move out. Raise your limbs to heights, which can support the lower back muscles.

  • Aerobic Exercises

Aerobic Exercises

Aerobic or cardiovascular exercises involve less impact and so can be easily performed by people with pains and injuries. These exercises supply more oxygen (energy) to the heart, lungs, and improve the functioning of the respiratory system. With these exercises, you can also burn calories and lose weight. You can try any – walking, cycling, or biking. Well, if your back hurts a lot, you should go for swimming. You should start swimming with the butterfly stroke and avoid other strokes that twist your body. If you also want to perform different swimming strokes, you need to take consent from your doctor. All these exercises help in curing back pain and also help in improving body posture. Therefore, perform aerobic exercises regularly to minimize your lower back pain.

  • Pelvic Tilts

Pelvic Tilts

Start this exercise by lying flat on your back. Then, you bend your knees and keep your feet flat. Then, you should tighten your stomach in contraction and expansion movements. Align your stomach just like a punch. Press your back into the ground and support your back with your hips and pelvic muscles. Breathe and maintain this position for 8-10 seconds. Continue breathing while holding the pose. Repeat this exercise for 10-12 times. This exercise is one of the most effective activities for people with arthritis pains and joint pains. In just one week, you will start getting results from this exercise. This exercise can be performed in the gym and the home. So, start practicing this exercise for improving your back.

  • Bridging


If you want to minimize pain in your lower back and improve your abdominal muscles, bridging is the perfect option for you. In this exercise, you need to lie on the ground with your knees bent and your heels relaxed. Then, you need to push your heels into the ground. Then, you should raise your hips and squeeze your buttock muscles. Keep on raising your hips until your knees, hips, and shoulders are in a straight line. Hold this position for at least 7 seconds and then lower your hips to the ground. Then, take rest for 10-12 seconds for taking energy and oxygen. Repeat this exercise for at least ten times. For avoiding overarching, you need to tighten your abdominal muscles before starting the training. For enhanced results, you should perform this exercise with a calm and relaxed mind.

  • Sphinx

sphinx POSE

Here is a beautiful exercise for increasing the blood flow. By performing this exercise, not only can you reduce your lower back pain, but it can also improve your body posture. Below are the steps for performing sphinx:

  1. Lie flat on your stomach.
  2. Raise your body and your forearms.
  3. Place your elbows under your shoulders.
  4. Through your palms, press your feet and bones.
  5. When you feel sensations, start taking breaths.
  6. Maintain this position for 2-3 minutes.

For this exercise, you need to take your doctor’s consent because people with excessive joint pain problems can face adverse effects.

  • Legs up the Wall

 Exercise legs up the Wall

This is an excellent exercise for calming or relaxing muscles of the spine or lower back. This exercise provides vast fluids from the ankles and feet. In this exercise, you need to scoot your buttocks muscles into the wall and raise your feet. You need to set your feet against the wall. You need to make sure that feet are aligned perfectly straight. Hold this pose for 8-10 minutes. This is also a simple exercise and can be performed with people of all ages. You should practice this exercise daily before and after workouts.

Summing Up

There are several exercises through which you can alleviate your lower back pain. Aerobic or cardiovascular exercises require very less impact, and so is one of the best activities for people with joint and ankle pains. A bird dog is also a fantastic callisthenic exercise that is recommended to people that have joint issues and injuries. Bridging is a beneficial exercise for enhancing the strength of the abdominal muscles. Sphinx is among the best practices that help in increasing the blood flow. Therefore, perform these exercises regularly for minimizing your lower back pain and other injuries.

Updated on 4/2/2020

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