Lower back and hips are prone to pain after a day of sitting at a desk, but there are still some exercises you can do to improve. That affects your work and personal life. Then, to improve that, Onefoodz will suggest you 12 best exercises for lower back pain relief.
- 1. Best exercises for lower back pain relief – Lower back pain exercises to help stretch muscles
- 2. Best exercises for lower back pain relief – Exercises to relieve lower back pain through strengthening muscles
1. Best exercises for lower back pain relief – Lower back pain exercises to help stretch muscles
1.1. Hip stretching exercise
Get into a lunge position by kneeling on the floor with your left knee, right leg in front of you at a 90-degree angle.
Feet should be close to the ground.
Place your hands on your hips and move your pelvis and torso forward slightly so that your hips are slightly stretched. You can stretch your hips more as you get used to it.
Hold the position for a bit, then return to the starting position and switch sides. You try to push the hips as many times as possible during the exercise.
1.2. Butterfly pose – effective lower back pain exercise
Butterfly stretch not only opens up the hips and thighs, but also makes them more flexible. You can do this lower back and hip pain relief exercise by following these steps:
- You sit on the floor, bend your legs so that the soles of your feet touch and your knees come out to the sides.
- Bring your heels as close to your body as possible and lean forward.
- Extend your arms straight and grab your heels.
- Move your knees up and down rhythmically as many times as possible during the exercise.
1.3. Dove Pose Exercise
- You support yourself with your hands and feet.
- Bring the right knee forward so that the right knee is behind the right wrist and the right ankle is near the left hip.
- Straighten your left leg behind you and lower your body to the floor.
- If you feel your hips are too tight, you can lean over so that the outside of your butt should touch the floor.
- Breathe evenly and then try to lower your body.
1.4. Exercises to cure lower back pain with the figure four pose
You can do this lower back and hip pain relief exercise by following these instructions:
- Lie on your back with your legs bent so that your feet are close to the ground.
- Raise your right leg to your left knee so that your right ankle is directly above the left knee.
- Wrap your arms around your left elbow and pull your leg toward your chest. In this pose, you can feel your buttocks and hips stretch.
1.5. Hip pain relief exercise – squat in place
The squat exercise has many positive effects on the thighs, buttocks and hips, so it is suitable for those who want to improve these areas. Follow these steps to do this lower back and hip pain treatment exercise:
- You stand tall with your feet shoulder width apart.
- Hands clasped in prayer pose in front of the face.
- Kneel and drop your buttocks to the ground.
- Lift your body back to the starting posture.
- You focus on breathing steadily and squat as many times as possible during the activity.
1.6. Leg kick exercise
Leg swing is also an exercise for lower back and hip pain that is very suitable to end the stretch. Front-to-back and side-to-side kicks can help you open your hips very well. You can do leg kick exercises by following these steps:
- You stand upright on a firm, level floor.
- Take one foot back one step and start kicking the other foot from left to right and from right to left. You should try not to rotate the upper body when kicking the legs.
- You stand up straight and start kicking your legs from front to back. When you exercise, stretch your pelvic girdle muscles, hamstrings, and glutes.
2. Best exercises for lower back pain relief – Exercises to relieve lower back pain through strengthening muscles
Once you’re done with exercises that stretch your back and hips, you can move on to six exercises that strengthen these muscles. You can choose 3 – 4 of the following exercises to practice in one training session, but it is not necessary to practice all 6 exercises. You should practice each exercise of your choice 3 times, each time from 10-12 beats.
2.1. Side squat exercise
The lateral squat is not only a great exercise for your hips, but it’s also great for your glutes, quads, and hamstrings. How to perform this lower back and hip pain relief exercise as follows:
- Stand up straight, feet shoulder width apart and toes pointed slightly outward.
- Push your body to the right, shift your body weight to your right leg and push your hips back.
- You lower yourself as low as possible and keep your left leg straight. Remember to keep your chest straight and put your weight on your right heel when exercising.
- Return to the starting position and do the same with the other side.
2.2. Lower back pain relief exercises – lying position with legs raised
If you have an exercise band, use it in the side lying leg raise to make lower back pain less boring exercises. However, you can still practice wirelessly if you prefer:
How to do this lower back exercise:
- You lie on your right side, legs straight and stacked.
- You use your hands to support your head to raise your head higher.
- If you use an exercise band, wear it just above the knee.
- Squeeze your core and lift your left leg straight up as much as you can, then slowly lower it down.
- Repeat the same with the other side.
2.3. Side kick exercise
- You prop yourself up with your hands and your head opposite so that your hands are directly under your shoulders and your knees are directly below your hips.
- You keep the left leg in a bent position and then lift the leg out so that the thigh is parallel to the floor.
- Remember to keep your neck and back straight and squeeze your core muscles when practicing.
- You slowly lower your legs back to the original position and then continue with the other side.
2.4. Rope walking exercise
You will need to prepare an exercise band to perform the banded walk to relieve lower back and hip pain.
- Take an exercise band and wear it around the ankle or just above the knee.
- Step to the left while gently bending your knees. Remember to keep your feet straight forward while walking.
- You take 10-12 steps in the direction you are going, then stop and step in the opposite direction.
2.5. One-legged bridge pose exercise
Bridge pose is one of the exercises to treat lower back pain, focusing on the pelvic lumbar muscle group. You can enhance this exercise by lifting one leg as you practice into single-leg glute bridge. This exercise will help you train your glutes and stretch your hips very well. Here’s how to do this exercise:
- Lie on your back, bend your knees so that your feet are flat on the floor like when practicing the usual bridge pose.
- Straighten your right leg out in front of you while lifting your torso off the ground. You should pay attention to squeeze the core muscles and glutes when exercising.
2.6. Donkey Kick exercise
Donkey kick exercises can help you strengthen the hip area very well. How to practice this pose:
- You support yourself with your hands and knees.
- Hold the position and then raise your left leg as high as you can and squeeze your glutes.
- During the exercise, be careful not to tilt your pelvis.
Exercises to treat lower back and hip pain are simple and quick but help you avoid pain when you have to work for too long. You should try to arrange an exercise schedule to treat back and hip pain to better protect your health!