Simple Lower Back Exercises Without Using Any Equipment
Exercises for lower back pain help in strengthening back, stomach (your core muscles), as well as the leg muscles, as these exercises support your spine, thus relieving your back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful, hence ensure to consult a physiotherapist before you get into an exercise routine.
Bridges
Bridges work on your gluteus maximus, which is the large muscle of the buttocks. This muscle gets engaged when we move our hips, particularly during bending in the squat position.
The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back.
While lying on the ground, bend the knees, placing the feet flat on the floor and hip-width apart. Keeping the arms by the sides slowly raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees. Squeeze the buttocks with the shoulders remaining on the floor and slowly lower the buttocks down and rest. Repeat this for 5-7 times initially and then you can increase the reps as you start to progress.
Press-Up Back Extensions
This exercise directly works on your lower back by contracting those muscles and your spine.
Lie on your stomach with your hands near your chest. Push your body upwards with your forearms stuck to the floor so that your shoulders begin to lift off the floor. Hold this position for a few seconds and go back to the starting position.
Pelvic Tilts
The pelvic tilt exercise can release tight back muscles, while keeping them flexible. Lie back on the floor in the similar position as the bridges. Gently arch the lower back, pushing the stomach out. Hold for 3-5 seconds, then relax.
Tighten your stomach by contracting it (as if you are preparing for a punch). Your back would be pressing on the floor, and your hips and pelvis rocking back. Hold this for 5 seconds while breathing in and out smoothly, and then relax.
There are other simple exercises too which can be performed such as bird dog, wall sits, a few Pilates moves, etc. Check out some additional exercises in the video below.