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5 Simple Exercises for Lower Back Pain

Lower back pain was always an issue in people crossing the age of 50. But nowadays, it has become very common amongst younger age group 15 to 40. This back pain is mainly due to maintaining single posture for hours; like working on computer for long or watching TV or driving for a long time. Other common reasons would be a sudden jerk, twisting or doing heavy work that could strain back muscles.

There are 5 vertebrae in the lower back region known as the Lumbar region. Lower back pain is associated with the pain in this lumbar region. The major cause of a simple lower back pain would be lack of enough movement of the lower back. Mobilizing could be done effectively by following simple exercise daily.


Lumbar Region

Simple Exercises for Lower Back Pain:

1. Back Extensions:

 i.   Lie on your stomach with your forearms supporting body (as shown above).

ii.  Raise the upper back with your hands on the ground.

Your stomach should be lower than the upper back & hips touching the floor; forming an arc.

iii. Hold in the arc-position counting slowly upto 10.

iv. Go to step i.

v.  Repeat this 8-10 times.

Back Extension

Back Extension

2. Hamstring Stretches:

 i.  Lie on your back.

ii.  Raise your leg one at a time without bending the knees.

iii. Use a belt or a towel to pull your feet towards your body (as shown).

iv. Count slowly upto 10, release the belt & put your leg down.

v.  Go to step i.

vi. Repeat 5 times for each leg.

Hamstring Stretch

Hamstring Stretch

 3. Knee to Chest

i.    Lie on your back with feet flat on the floor.

ii.   Bring one knee to your chest keeping other leg flat on the floor.

iii.  Hold it with your hands, count slowly upto 10 & release it.

iv.  Go to step i.

v.   Repeat 5 times for each leg.

Knee To Chest

Knee To Chest

4. Wall Sits

i.    Stand against a wall around 20cm away from it.

ii.   Lean back until your back is in contact to the wall.

iii.  Slowly slide down until your knees are bent upto 90-100 degrees.

iv.  Count slowly upto 10 then slide back up.

v.   Repeat this 10 times.

 5. Walking:

Walking is the simplest exercise to mobilize your lower back. Keep walking habits daily atleast for 30-45 minutes. Do not jog. In some cases, jogging might increase strain on lower back muscles.


Exercises are very effective for lower back pain. But, not all exercise can reduce the back pain. Some exercises might even increase the pain. There could be a possibility of a mild pain at the start but it should disappear as time passes due to muscles getting stronger. But if the pain increases & lasts for more than 20 minutes during exercise, you should stop doing that exercise.


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Mitesh Sonigra

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