BACK PAIN

The Best Exercises to Relieve Low Back Pain

Introduction

Low back pain is one of the most common discomforts in the population and can significantly affect quality of life. Staying active and performing specific exercises can help reduce pain and strengthen the lower back. At MIVIsalud.com, we show you the best exercises to relieve low back pain effectively and safely.

Benefits of Exercise for Low Back Pain

  • Strengthens back and abdominal muscles.
  • Improves posture and reduces tension in the lower back.
  • Increases flexibility and mobility.
  • Stimulates blood circulation, favoring recovery.
  • Decreases stress, which can contribute to back pain.

Best Exercises for Low Back Pain

  1. Knee to Chest Stretch
  • Lie on your back with your legs straight.
  • Bring one knee to your chest and hold it with both hands for 20-30 seconds.
  • Repeat with the other leg and perform 3 repetitions per side.
  1. Cat-Cow Posture
  • Position yourself in four points supporting hands and knees.
  • Arch your back up (like a cat) and then down (like a cow).
  • Perform 10 repetitions with slow and controlled movements.
  1. Gluteal Bridge
  • Lie on your back with your knees bent and feet flat on the floor.
  • Lift the pelvis slowly until it forms a straight line with the body.
  • Hold the position for 5 seconds and lower slowly.
  • Repeat 10 times.
  1. Piriformis Stretch
  • Lie on your back and cross one leg over the other, placing the ankle on the opposite knee.
  • Grasp the lower leg with both hands and bring it toward the chest.
  • Hold the position for 20-30 seconds and switch sides.
  1. Abdominal Plank
  • Lie on your stomach with your forearms and toes on the floor.
  • Keep the body straight and contract the abdomen.
  • Hold the position for 20 to 30 seconds.
  • Repeat 3 times.
  1. Lumbar Twist
  • Lie on your back with your knees bent and feet on the floor.
  • Turn the knees to one side and hold the position for 15-20 seconds.
  • Return to the center and repeat to the other side.

Tips for Performing Exercises Safely

  • Perform the movements gently, without forcing the lumbar area.
  • Avoid postures that cause pain or discomfort.
  • Maintain controlled breathing during the exercises.
  • Consult a specialist before starting a routine if you suffer from chronic pain.

Conclusion

Exercise is a key tool for relieving low back pain and improving quality of life. Incorporating these exercises into your daily routine can help strengthen your lower back and reduce discomfort. At MIVIsalud.com, we have pain management specialists who can design a personalized plan for you.

Consult with our experts and start feeling better today!