11 Lower Back Pain Relief Exercises you can try at Home

Back pain is a common problem most people experience some point in their lives. There were days where I had to call into work and explaining to my manager how my lower back pain was creating discomfort when I sat down at my desk.

Maybe you can relate to this?

Treatments for back pain can be simple remedies which you can do at home or more complex treatments done by visiting a doctor.

Depending on how severe your back pain is, its a good start to implement some at home remedies before seeing your doctor.

I have noticed my back pain was just my muscles becoming tight because I was sitting down way too much everyday.

I have compiled a list of stretches and exercises which you can try out today. They have helped me relieve my lower back pain without the need of fancy prescription pills.

For the best results, I recommend going for a quick walk just to warm up your body before trying these exercises so that you don't injure yourself.

1. Supine Piriform Stretch

Start with laying down and bend your knees.
Now cross your harmed leg up towards your chest.
With one hand, hold your ankle and hold your knee with the other hand.
Draw upfront your shoulder in the same line with your ankle. Try and hold this position for about half a minute until you feel your glutes extended.

2.Standing Priformis Stretch

Start off by standing up.
Place one leg above the knee on your opposite leg.
At a 45 degrees, lower your hip and bend your torso while extending you arms aligning them to the ground.
Keep your spine straight, hooding the position for half a minute. Repeat for the opposite side.

3. Outer Hip Piriformis Stretch

This exercise requires you to lie down bending your harmed leg and keeping your foot close the knee of your opposite leg
Curl your leg to the other side, touching the floor with the knee
Extend your left leg and place your right hand on your knee while raising the left hand.
Try touching the floor with your shoulder, lowering your arm in the opposite direction
Hold this position for at least 20 seconds and repeat with the other leg

4. Long Abductor Stretch

Start off by sitting down and extending your legs far apart. Be careful and know your limits when extending your legs.
Try to touch the ground with your elbows. Depending on your flexibility, slowly ease into.
Hold this stretch for 15-20 seconds

5.Short Adductor Stretch

Start off by sitting down, placing your feet together infant of you.
Hold your right ankle with your left hand and left ankle with your right hand.
Side-Lying Clam
Lie on one side and tilt your legs back to form an L shape.
Place one foot on the other while keeping both legs parallel.
While keeping your feet together, raise your top knee for 15 repetitions.

6.Side-Lying Clam

Lie on one side and tilt your legs back to form an L shape.
Place one foot on the other while keeping both legs parallel.
While keeping your feet together, raise your top knee for 15 repetitions.

7.Hip Extension

Place your hands and knees on the ground.
Keep your hands aligned with your shoulders.
Raise one leg while keeping your other leg still.
Lower and raise one leg for 15 repetitions and repeat for the opposite side.

8.Bottom Stretch for the Piriformis Muscle

Place one foot under your stomach. This position can be challenging if you’re not flexible.
Now curl it towards your opposite side keeping it close to the hip.
Extend the opposite leg and touch the ground with your forehead.
Try to keep your pelvis straight and hips pushed towards the ground.
Hold this stretch for 30 seconds and repeat 3 times on each side.

9.Seated Stretch

Start by sitting on a chair and placing one leg over the other one.
Keeping your back straight, slowly bend forward and hold for 30 seconds. Repeat for the opposite leg.
Remember to breathe in and out slowly and ease into the stretch.

10.McKenzie Press Up

Lay on the floor facing down.
Using your elbows as support, lift the upper body up while taking deep breaths.
Descend while taking deep breaths.

11.Supine Piriformis Side Stretch

Start by laying on the floor with your back straight.
Now place your foot on the outside on the opposite leg.
Slowly grab the knee and pulling it across the middle line of your body.
Hold this position for 30 seconds. Repeat this for the opposite leg, completing 3 sets.

Check out these 2 bonus exercises you can do to alleviate your back pain within 1 minute.

If your job requires you to sit at your desk most of the day, its best to stand up and take short break. The more the better!

Sitting down for a long period of time can cause your muscles to become tight and losing flexibility over time.

I hope these stretches and exercises can help relieve your back pain. Doing a few of these exercises each day will help improve your flexibility over time, say good bye to back pain.

For more information about relieving back pain at home, head over to Total Beings.