Your back is a central group of muscles in your body, and it needs to be cared for to prevent risk of injury.
Fortunately, there are several back exercises for lower back pain that can be used in the comfort of your own home.
If you are suffering with back pain during pregnancy, you can still use these exercises. Make sure to talk with your physician in advance about trying new exercises, and always stretch slowly and in a comfortable position during pregnancy.
Simple Exercises for Lower Back Pain:
• Rolling like a Ball:
One of the most soothing and relaxing exercises is to curl up in a ball and roll back and forth on your yoga mat at home.
This rolling motion will gently massage your spine and relieve tension and stress that has built up in your back throughout the day. Within the exercise, roll back and forth slowly until you get more comfortable and increase flexibility in your back.
• Pelvic Tilt:
This choice in exercising relieves stress and strain that may have built up in your lower back.
1. To perform the exercise, lie flat on the floor with your knees bent and your arms at your sides.
2. Take a deep breath, and exhale while flattening your back against the ground and tilting your pelvis toward the ceiling. Focus on using only your back and abdominals to perform this exercise, not strength from your legs.
3. Hold the pelvic tilt for a count of 5, and repeat 15 times for a complete set.
• The Cobra:
This yoga exercise works well to relieve stress in your lower back while stretching your chest at the same time.
1. To perform the exercise, lie flat on a yoga mat on your stomach with your forehead on the ground.
2. Bend your arms at your sides and place your palms on the ground next to your shoulders.
3. Push up with your palms to lift your chest as you arch your back.
4. Hold this cobra posture for three deep breaths before slowly returning to the ground; repeat the exercise three times in total.
As a rule of thumb, it is recommended to use these exercises for lower back pain at home every morning before you start your day.
This will help to relieve any pressure or tension that may have built up over night while you were sleeping to allow you to start your day flexible and mobile!