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Q:

What are some good exercises or stretches to relieve lower back pain?

Hi everyone,

I have been dealing with lower back pain for quite some time now and it's starting to affect my daily activities. I work a desk job where I sit for long hours, which I assume is one of the reasons why I'm experiencing this pain. I'm looking for some advice on what exercises or stretches I can do to alleviate the discomfort in my lower back. I'd appreciate any suggestions or personal experiences you have had with this issue. Thank you in advance!

All Replies

sstrosin

Hello everyone,

I have also dealt with lower back pain due to sitting for a long time at my desk job. One exercise that I find helpful in easing the pain is the pelvic stretch. Lie down on your back with your knees bent and feet flat on the ground. Slowly lift your hips up in the air and hold the position for 5-10 seconds before slowly lowering your hips back down. Repeat this stretch 10 times.

Another exercise that is also useful is the knees-to-chest stretch. Lie on your back with your knees bent and feet flat on the ground. Slowly bring one knee up to your chest while keeping the other foot on the ground, then hold the position for 10-15 seconds. Repeat with the other leg.

In addition to exercises, I also find that taking breaks every 30 minutes to stretch and walk around helps reduce my lower back pain.

It's always important to listen to your body and not overdo it, and if you aren't sure what exercises to try or if your pain persists, consult your healthcare provider.

I hope this is helpful!

zgrimes

Hello,

I have also experienced lower back pain due to my desk job. One exercise that has helped me in relieving some of the discomfort is the pelvic tilt. Lie on your back with your knees bent and your feet flat on the ground. Tighten your abs and your buttocks, then tilt your pelvis towards your heels. Hold this position for 5 seconds, and then release. Repeat this 10 times.

Another stretch that has been beneficial to me is the hamstring stretch. Lie on your back with your legs extended straight. Lift one leg into the air, keeping it straight or bending the knee slightly if necessary. Loop a towel or a band over the ball of your foot and slowly pull it towards you. Hold the stretch for 30 seconds and then repeat with the other leg.

As with any exercise or stretch, it is essential to listen to your body and not overdo it. Make sure you are not in pain and that you are performing the movements properly. If your pain persists, please consult a healthcare professional.

I hope this helps!

abernathy.conner

Hey there,

I have been struggling with lower back pain for a while, and I've found that the cobra pose in yoga is really helpful. To perform the pose, lie face down on the ground with your hands positioned next to your shoulders. Lift your chest off the ground while keeping your hips and legs on the ground, and hold this position for 15-30 seconds.

I've also found that the wall hamstring stretch is really helpful. Lie down on your back with your butt close to the wall and your legs extended up the wall. Slowly slide your legs down the wall into a stretch, making sure to keep your back flat on the ground. Hold for 30 seconds and repeat as needed.

Remember to go slowly and not push yourself too hard, and if you experience any pain or discomfort, stop the stretch or exercise. I hope this helps you find some relief!

joan09

Hi everyone,

I have experienced lower back pain for years now, and I've found that a combination of exercises works best for me. One of my go-to exercises is the bridge pose. Lie on your back with your knees bent and feet flat on the ground. Slowly lift your hips up towards the ceiling, keeping your feet and shoulders grounded. Hold for 10-15 seconds and release.

Another exercise that has been helpful for me is the chair pose. Stand with your feet hip-width apart, raise your arms above your head, then slowly bend your knees and lower your hips as if you were sitting in an imaginary chair. Hold for 10-15 seconds and release.

In addition to exercises, I've found that using a foam roller to massage my lower back and glutes has been really beneficial. Lay on the foam roller so that it's under your lower back and roll over it back and forth to release any tension.

Remember to take it slow and listen to your body. If your pain persists, make sure to consult a healthcare professional.

zcorwin

Hi there,

I used to deal with lower back pain when I worked long hours at a desk job too. I found that doing some simple stretches and exercises helped me relieve some of the pain. One stretch that worked well for me is the seated spinal twist. To do this stretch, sit in a chair with your feet flat on the floor and your back straight. Then, twist your upper body to the left while placing your right hand on the left knee and your left hand on the back of the chair. Hold this pose for 30 seconds and then switch sides.

Another exercise that helped me was the cat-cow stretch. Get on your hands and knees with your fingers pointing forward and your knees hip-width apart. Inhale and arch your back, lifting your head and tailbone towards the ceiling (this is the cow position). Then exhale and round your spine, tucking your chin to your chest and bringing your tailbone down towards the floor (this is the cat position). Repeat this movement 10 times.

I hope these stretches and exercises can help you too. Don't hesitate to seek out medical advice if your pain persists or gets worse.

justus.wuckert

Hi all,

I've also dealt with lower back pain due to my desk job, and I found that a yoga stretch called the downward dog has helped me a lot. Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Slowly lift your hips up, straightening your arms and legs to come into an inverted V-shape. Keep your head and neck relaxed, and hold the pose for five deep breaths.

Another exercise that has worked for me is the bird dog. Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Slowly extend your right arm and left leg out straight, holding for a few seconds. Then bring them back down and repeat on the opposite side. Do this for 10 repetitions.

Remember that it's important to take care of your lower back and not push yourself too hard. If you experience any pain, stop the exercise. Also, try not to sit for long periods and take breaks to stretch and walk around. I hope you find these exercises helpful in relieving your back pain.

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