5 Body Weight Exercises to Help With Lower Back Pain

Lower back pain is one of the highly common physical disorders found in most of the adults. The majority of them opt for temporary remedies such as taking a pill or using a pain relieving spray or gel. However, in order to get a permanent solution, you will have to do regular exercises, which will target your lower back and abs to make them stronger. There are several factors which give rise to lower back pains. Sedentary lifestyles and improper body postures are some of the major causes of such pains. If you sit in one place for a long time, your back will tend to get weak. It is better to perform mild exercises to enhance blood circulation to your back region.

5 Workouts to Work Your Lower Back

There are several types of exercises which can help you get rid of your lower back pain. However, not all may be equally effective. Here are 5 of the best workouts, which can strengthen your lower back and get rid of any pain once and for all.

  1. Plank: Place your elbows directly below your shoulders and in a straight line. Your legs should be parallel to each other and your entire body should be straight and parallel to the ground. In order to strengthen your core, quads, and glutes, there is no other form of exercise better than the plank. Start with a single set for as long as you can maintain the posture and then gradually increase the sets.
  2. Side Plank: This is just like the ordinary plank. However, in order to perform side plank you will have to support your upper torso on one arm and both the legs will be stacked one above the other. The elbow on which you support your body will have to be placed right below your shoulder and the other arm will be pointing towards the sky. Start with a single set for as long as you can maintain the pose and then move up the sets gradually.
  3. Back Extension: Lie down on the floor with both your hands and legs straight out. Make sure you lie down with your back facing the ceiling. Gradually arc your back upwards along with your arms and legs. Make sure that your arms and legs are always at the same level. Do not arc too much as this may injure your back.
  4. Supine Gluteal Bridge: Lie down on the floor with your knees bent and facing the sky and your arms straight down on the floor. Gradually lift your hips to such a height that it makes a straight line from the shoulders to the knees. Hold for 2 seconds and slowly bring your hip down. Perform 1 to 3 sets of 10 to 15 repetitions each.
  5. Bird Dog: Set your body in a quadruped position. Gradually raise your left arm and your right leg at the same time. Make sure that both are at your torso height. However, your shoulders and hips should face the floor at all times. Slowly lower the body and repeat for another 10 to 15 repetitions.


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