5 Home-Based Workouts to Alleviate Lower Back Pain

Back pain is a common issue that many people deal with, especially if their job involves lots of lifting or sitting. While many turn to medication for relief, it’s important to think about long-term solutions. In the past, bed rest was the main treatment for back pain, but this isn’t practical if you need to work.

That’s why we recommend doing back exercises at home. You don’t need to go to the gym, lift heavy weights, or go running. There are special exercises and stretches designed to target back pain. These gentle exercises can help reduce back pain by stretching and strengthening your muscles.

However, it’s crucial not to overdo it. If you feel any pain, ease up on the exercises. When you have back pain, your muscles tend to be tight. These exercises help stretch and strengthen them, which can decrease pain.

Before starting, make sure to warm up your muscles. Stretch slowly and gradually, holding each stretch for around 30 seconds. Here are the top back pain exercises you can try at home:

1. Strengthening the Lower Back:
One key muscle that supports your lower back is the abdominous. Strengthening this muscle can help relieve back pain. Remember to be slow and gentle, using no more than 30% of your strength.

2. Lower Back Rotational Stretch:
This exercise helps relieve tension by gradually working the core muscles to improve stability. It targets the lower back and trunk.

3. Simple Back Exercise:
This easy exercise can help reduce back pain by mobilizing the lower back. Make sure you do it correctly to avoid pain.

4. Pelvic Tilt:
Like the previous exercise, this one targets the lower back muscles. It’s simple and shouldn’t cause pain if done properly.

5. Hamstring Stretch:
Tight hamstrings can contribute to lower back pain. By stretching these muscles at the back of your legs, you can release tension and alleviate pain. However, be careful of any numbness, as it might indicate nerve irritation.

Always check with your doctor before starting any new exercises. Once you have their approval, these exercises can help you manage back pain without the need for medication.