Tag Archives: recovery

7 Exercise Routines to Relieve Lower Back Pain

 

Lower back pain is a painful and incapacitating health condition, which is common mostly because it may be caused by numerous reasons.

It may arise as a symptom of an underlying condition like fibromyalgia or kidney stones in some cases. Other times, lower back pain could be a result of an inactive lifestyle, bad form while working out, or monotonous motions.

More recently, more than a third of Britons have reported an increase in back pain due to sedentary lifestyle habits caused by the government-induced lockdowns.

This article will look at 7 exercise routines that can help in reducing or relieving the pain and strengthening your lower back muscles. First, a few tips:

 

  • Stretch your lower back with care; be gentle and cautious especially if you’ve had or have any type of injury or health concern.
  • If you feel the pain is getting worse or you’re feeling very sore, take a day off to recuperate.
  • Ensure you’re breathing smoothly throughout each routine. Use your breath as a guide to ensure you don’t strain or overdo it.

 

  1. Piriformis Stretch :

This routine works your piriformis muscle found deep in your buttocks. Stretching this muscle helps in relieving pain and tightness in your buttocks and lower back.

The piriformis stretch can be done following these steps:

  • Lie flat on your back with your two knees bent and your feet flat on the floor.
  • Place your right ankle at the bottom of your left thigh.
  • Then fasten your hands behind your left thigh and then pull up towards your chest until you feel a stretch.
  • Stay in this position for 1 to 3 minutes.
  • Repeat on the other side.
  • To make the stretch more comfortable; you can keep the bottom of your foot planted on the floor. Rest your head on a cushion for support.

 

  1. Childs Pose:

This exercise routine works your hamstrings, gluteus maximus, and spinal extensors. It helps in relieving pain and tension across your spine, neck, and shoulders. It has a soothing effect on your body, loosening uptight lower back muscles, promoting flexibility and blood circulation along the spine.

  • With your hands and knees on the ground, sink back through your hips to rest them on your heels.
  • Pivot at your hips just as you fold forward, walking your hands out in front of you.
  • Rest your belly on your thighs.
  • Stretch your arms in front of or alongside your body with your palms facing up.
  • Breathe deeply and relax any areas of tension or tightness.
  • Maintain this pose for 1 minute.
  • If you feel you’ll need more support, place a rolled-up towel underneath or on top of your thighs.
  • It could also be more comfortable when you widen your knees and rest your forehead on a cushion.

 

  1. Pelvic Tilt:

This exercise builds strength in your abdominal muscles, relieving pain and tightness in your lower back. It also helps in strengthening your glutes and hamstrings.

The pelvic Tilt can be done following these steps:

  • Lie on your back, bending your knees and placing your feet flat on the floor.
  • Contract your abdominal muscles as you flatten your back against the floor.
  • Maintain normal breathing, holding this position for up to 10 seconds.
  • Release and relax taking a few deep breaths.
  • Do 1 to 3 sets, repeat 3 to 5 times daily.

 

  1. Cat-cow Stretch:

This exercise is a perfect way to awaken your spine while also stretching your neck, shoulders, and chest.

The Cat-cow stretch can be done following these steps:

  • Go on all fours in a tabletop position with your hands and knees on the ground.
  • Press into your feet and hands as you inhale to look up, filling your belly with air.
  • Exhale as you tuck your chin into your chest, arching your spine toward the ceiling.
  • Continue this movement pattern with each breath.
  • Repeat for 1 to 2 minutes.
  • For more intense holds, simply remain in each position for 5 to 20 seconds at a time as opposed to moving with each breath.

NOTE: If you have wrist concerns, place your hands slightly forward instead of directly under your shoulders. For knee concerns, place a cushion under them for padded support.

 

  1. Seated Lower Back Rotational Stretches:

This exercise routine helps to relieve pain, strengthening the lower back and working the core muscles.

Here’s how to perform the seated lower back rotational stretch:

  • Sit on a chair without arms, keeping the feet flat on the floor.
  • Turn at your core to the right, keeping your hips square and spine tall.
  • Place your hands at the back of your head, or position your left hand on your right knee to support the stretch.
  • Maintain the position for 10 seconds.
  • Repeat the exercise on the left-hand side.
  • Repeat on each side 3 to 5 times twice daily.

 

  1. Knee to chest:

This is a good stretch to relax your thighs, hips, and glutes while promoting overall relaxation.

The knee-to-chest stretch can be done following these steps:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Keep your left knee bent or spread it straight out along the floor.
  • Draw your right knee towards your chest, fastening your hands behind your thigh or at the top of your shinbone.
  • Lengthen your spine all through down to your tailbone and avoid lifting your hips.
  • Take deep breaths, releasing any tension.
  • Maintain this pose for 1 to 3 minutes.
  • Repeat with your other leg.
  • For a deeper stretch, tuck your chin into your chest and lift your head toward your knee.

 

  1. Belly Flops:

This routine decompresses your lower back through supported elevation.

To perform the belly flop routine:

  • Roll up a blanket or towel lengthwise and place it horizontally in front of you.
  • Lie front-side down over the towel or blanket so that your hipbones are pressed into it.
  • Relax your body completely. You can turn your head to either side.
  • Keep this position for 1–2 minutes and repeat 1–3 times, resting 30–60 seconds between sets.

 

The Bottom Line

Lower back pain can take a huge toll on you and your life. These easy exercises will have an immense impact on your recovery. They’ll help work your core muscles to improve flexibility, stability, and provide you with relief. We also have a superb guide that covers ways to prevent lower back pain and injuries, and how to strengthen your lower back altogether.

Need Inspiration to Get Moving Again? Look to Athletes who Battle Chronic Health Conditions

Everyone experiences setbacks in their fitness goals, but with a chronic illness, these hurdles can be much larger. For many, there will be times when their chronic illness may ‘win’.  There will be times when it feels like all odds are against them. But, with the right medical treatment, lifestyle, and exercise plan you could be your own success story. If you need inspiration after chronic illness has set you back, this is it.

You may be surprised that numerous professional athletes at the top of their game face chronic health conditions. Venus Williams is known worldwide for being a successful professional tennis player. But, did you know that she lives with a chronic illness?

Williams faces a condition called Sjögren’s, an autoimmune disease that causes issues including extensive dryness, such as of the eyes and mouth, as well as fatigue and chronic pain. Symptoms vary between individuals but can affect multiple different organs making it a challenging condition to live with.

Williams reported the difficulties of being an athlete with an autoimmune disease telling Women’s Health, “I literally had professional tennis taken away from me before I got the right diagnosis”.  Amazingly she didn’t give up, and when she found the right treatment and lifestyle, she bounced back making it into the top 5 in 2017.

Whether you’ve had to put down your racket or your slippers have replaced your running shoes, Williams’ comeback offers hope that you too can get back to the sport you love.

Person putting pills into a weekly medical planning storage device
Photo by Laurynas Mereckas on Unsplash

Another notable athlete living with a chronic health condition is former Manchester United football star, Darren Fletcher. Speaking to the BBC, Fletcher revealed how his diagnosis of Ulcerative Colitis left him urgently needing to go to the toilet “10, 20, 30 times per day and losing a lot of blood”. This is due to the effect of Ulcerative Colitis, an autoimmune disease, where the immune system mistakingly attacks healthy cells in the colon. The wider effects on the body include anemia and fatigue, as well as problems with the joints and eyes.

Fletcher reported to the BBC how, for a period of time, he had to take a break from professional football. Amazingly, following successful surgeries, he was able to get back to playing again. The challenges faced by those with chronic illnesses are undeniably huge. But, a diagnosis does not necessarily mean the end of your ability to exercise, as proven by these inspirational athletes who bounced back against the odds.

Man holds arms up in victory
Photo by Japheth Mast on Unsplash

Now you’ve been inspired, but where to start? Consider a low-moderate intensity exercise plan that builds up slowly. A treadmill or exercise bike is ideal for rebuilding both stamina and strength from the comfort of your home, plus the wide range of settings empower you to take control of your workout. You’ve got this.

Remember, always consult your medical team before making any changes to your exercise routine or nutritional intake.

The Health Benefits of Cold-Water Therapy and How you can Try it at Home

Did you know that immersing your body in cold water can have a wide range of benefits for your mental and physical wellbeing? The idea of stepping into cold water sounds completely unappealing and is usually something we actively aim to avoid. However, cold-water therapy is now becoming increasingly more popular amongst a wide range of advocates who are incorporating the practice into their daily lives.

Not quite convinced to take the plunge? Here are some of the benefits it can have:

Reduced Muscle Soreness

DOMS, or delayed onset muscle soreness, can be painful and debilitating. It can diminish your determination, leaving you stuck between a rock and a hard place, especially when your goals require you to complete intense daily exercise. Cold water immersion is a proven natural way to help your body recover faster. This is because the cold water causes your blood vessels to constrict helping with swelling and inflammation. The cold also lowers the temperature of the damaged muscle tissue and numbs the nerve endings which can bring much needed pain relief without reaching for the Ibuprofen!

Improves Lymphatic Drainage and the Immune System

The lymphatic system is a vitally important part of our immune system and is organised through a network of lymph nodes which attack bacteria, viruses and parasites.

However, unlike the circulatory system, the lymphatic system doesn’t have the heart (pun intended) to pump the lymph fluid around our body and instead relies on body movement and the contraction of muscles to push the fluid around the system.

Science lesson over, this is where cold-water therapy comes in. Cold temperatures cause lymph vessels to contract which forces the system to pump these fluids through the lymph nodes. After regular practice this can help cleanse the body and avoid a build-up of toxins. Leaving you infection-free!

It Has the Potential to Reduce Stress and Anxiety

Firstly, cold-water therapy is not a cure for stress or anxiety and should not be treated as such, however research into the iceman, Wim Hof, has shown that by inducing stress on the body (through cold-water immersion) and combining this with meditation and breathing exercises, the brain releases opioids and endo-cannabinoids.

These cause a variety of effects such as:

  • Pain relief
  • Reduced anxiety
  • Regulation of sleep
  • Regulation of memory
  • Enhanced mood

There is also a separate theory that cold-water therapy can reduce your reaction to stress over time, as your body and mind begin to adapt to a stressor (the cold water).

Want to try mediating before cold-water therapy? See our guide to Mindful Meditation.

Having a Go at Home

We understand you won’t be jumping straight into an ice bath or rushing to your nearest body of water for some wild water swimming just yet. But having a cold shower at home is just as effective and a really easy and safe way to replicate these methods at home and start reaping the benefits straight away:

  • Firstly, it’s completely up to you whether you hop straight into a cold running shower or take it nice and easy; gradually dropping the temperature from warm to cold.
  • Each day push yourself to stay immersed for a little bit longer and set yourself timed goals.
  • Start with 30-40 seconds on the first day and keep progressing.
  • Focus on controlling your breathing.
  • Breathe deeply and count each inhale and exhale.
  • Take note of how you feel, do you feel awake, energetic, happy?

Set yourself a challenge and have a go! It offers the opportunity to discover a range of benefits for your body and mind all in the comfort of your own home.

However, if muscle recovery is your main concern and cold water don’t suit you, have a look at our guide; What Type of Bath is Better for Muscle Recovery?