The simple daily exercises to tame lower back pain

-Oct 20, Jenny Paul , Fitness -

Ease back pain and reduce the risk of further agonising bouts of lower backache with these simple, but effective exercises. 

Lower back pain can be a debilitating burden, which can leave you crawling to the couch for comfort. But a few gentle, daily exercises can reduce the risk of pesky flare-ups and prevent further back-breaking episodes. 

Can I exercise with back pain?

There are an array of reasons you might be suffering from back pain, so it’s important to determine what sort of pain you have before deciding if exercise is ok for you.

If you’re lower back pain is due to strained muscles or spasms then the likelihood is exercise will help. 

However if you believe it’s down to a spine-related concern such as sciatica then it’s best to consult your physician before embarking on exercise first. 

Related: ‘I thought my career was over until I finally found a way to ease my back pain’

When to start exercising

It can be tempting to lay down and not move when you have back ache, but often keeping moving is the best way to stop it getting any worse. But that doesn’t mean it’s the right time to start stretching and trying out new exercises. 

Wait for the pain to subside before working on adding these moves, and maybe even a little yoga, into your daily regime to hopefully ward off future back ache.

Exercises to prevent back pain

Consistent daily stretching and exercises to strengthen your back will go a long way towards flare ups which are related to sprains and strains. 

Some very simple moves to incorporate into your routine are:

1. Lay on your back with your knees bent and your feet on the floor. 

Gently pull one knee towards your chest and hold for 10 seconds. Repeat on the other side, and alternate back and forth 5-10 times. 

2. Lay on your back with your knees bent and your feet on the floor.

Pull both knees in together towards your chest and hold the stretch for 10 seconds. Repeat 5-10 times. 

3. Lay on your back with your knees bent and your feet on the floor. Ensure your lower back is flat on the floor and try to keep it here for 10 seconds. Release and do the same movement again for 5-10 times. 

Bad posture and backache

A major factor which contributes to back pain is bad posture. To stand up taller, look leaner and help discomfort in your back try this one simple move each and every day, which Fit4mum founder Melissa Lorch swears by. 

Related: Take a stand against bad posture with this move

If you enjoyed this article you might also be interested in how to keep your body supple and flexible over 40 and find out how to build muscle in less than six months too.

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