There are a lot of factors that cause the appearance of the unbearable lower back pain. The chores that you do and the mattress that you sleep on are the most common causes of this pain. Of course, you can find safer ways of doing the chores that put pressure on your back, and you can change the mattress that you sleep on, but this doesn’t ensure that the lower back pain won’t appear ever again. When the pain does make an appearance, there are effective exercises that you can do to get rid of it. Therefore, if you want to learn how to get rid of the lower back pain by being active, read the following lines to find out which are the best exercises that you can practice.
Back extensions are great for stretching and mobilizing the spine backward, leading to the relief of lower back pain. Lie on a mat on your stomach. Prop yourself on your elbows and lengthen your spine. Keep your neck long and your shoulders back. Once you get into position, arch your back up while keeping your neck long, and push down on your hands. As you do this movement, you will feel a gentle stretch in your stomach muscles. Breathe and hold the position for about 10 seconds, and return to the starting position.
Just like the back extensions, the knee rolls stretch and mobilize the back in order to eliminate the lower back pain. Lie on your back on a mat. Place a flat pillow under your head. Keep your knees together in a bent position. Also, keep your chin gently tucked in and your upper body relaxed. After getting into the start position, roll your knees followed by your pelvis to one side. Meanwhile, keep both shoulders on the floor. Hold the stretch for one deep breath, return to the starting position, and roll to the other side.
Pelvic tilts help relieve lower back pain by stretching and strengthening the lower back. Place a mat on the floor and lie on it with your back. Place a small pillow under your head. Keep your knees hip-width apart and bend them while keeping your feet straight. Keep your chin tucked in and the upper body relaxed. Once you’re in the starting position, flatten your lower back gently into the floor. Contract your abdominal muscles. Tilt your pelvis towards your heels. Do this until you feel a gentle arch in your lower back, and return to the starting position.