Great Core Exercises To Ease Lower Back Pain Without Painkillers

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Suffering from lower back pain? Same here! Sitting on a chair from 9 to 5 is pretty hard, even if my grandma is saying that I’m sitting down and I don’t have to complain, but I do have! My back hurts, especially my lower back.

Not to mention that the other days I was vacuuming and a horrible lower back pain installed! I couldn’t move, and even laying in the bed was painful. And that was the moment when my husband grabbed me, and put me on a yoga mat, and started exercising with me to ease my pain.

Oh, God! I truly love him, and I pretty thankful for that because I can say I’m like a ballerina right now!
So, if you’re dealing with such pain, then you should try my stretches to relieve this pain!

1. Bird Dog

Image Credits: Bird Dog

Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips. This is starting position.
Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
Squeeze your abs and return your arm and leg to starting position.
Continue this movement for 30 seconds. Then, repeat with the other arm and leg.

2. Tabletop Leg Press

Image Credits: Tabletop Leg Press

Lie face up with your legs raised in a tabletop position (knees bent 90 degrees and stacked over your hips).
Contract your abs to press your low back into ground. Crunch up just a few inches and place your hands on the front of your quads.
Drive your quads into your hands while simultaneously pressing them away. There should be no visible movement in your body, but you should feel the battle and intense tension in your core.
Hold this position.

3. Glute Bridge

Image Credits: Glute Bridge

Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a second, making sure your knees stay straight and don’t collapse in.
Slowly lower your hips to return to the starting position.

4. Dead Bug

Image Credits: Dead Bug

Lie face up with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This is starting position.
Slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.
Bring your arm and leg back to the starting position.
Repeat on the other side, extending your left leg and your right arm.

5. Glute Bridge Single-Leg Progression

Image Credits: Glute Bridge Single-Leg Progression

Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
Lift your right leg and grab the back of your thigh with both hands. Gently pull your right knee toward your chest and move your left foot towards the center of your body (by just a step or two). This is the starting position.
Squeeze your glutes and abs and push through your left heel to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a second.
Slowly lower your hips to return to the starting position.
Do all your reps on one side, and then repeat on the other side.

6. Forearm Plank

Image Credits: Forearm Plank

Rest your forearms on the floor, with your elbows directly underneath your shoulders and hands facing forward so that your arms are parallel.
Extend your legs out behind you and rest your toes on the floor. Your body should form one straight line from your shoulders to your heels.
Squeeze your entire core, your glutes, and your quads, and tuck your butt under a little to keep your lower back straight. Make sure you are not dropping your hips or hiking your butt up toward the ceiling.
Position your head so that your neck is in a neutral position and your gaze is on your hands.
Hold this position.

7. Side Plank

Image Credits: Side Plank

Place your left hand on the floor, directly underneath your left shoulder. Extend your legs so that your body is in one long line, and stack your right foot on top of your left.
Engage your core and your butt. Lift your right arm up toward the ceiling and look up toward your right hand.
Hold this position, and then repeat on the other side.
Try doing 4 sets of 30 second holds, working up to a full three-minute hold.

8. Reverse Lunge

Image Credits: Reverse Lunge

Start standing with your feet shoulder-width apart. Put your hands on your hips (as pictured) or behind your head.
Step back (about 2 feet) with your left foot, landing on the ball of your left foot and keeping your heel off the ground.
Bend both knees to create two 90-degree angles with your legs.
In this positioning, your shoulders should be directly above your hips and your chest should be upright. Your right shin should be perpendicular to the floor and your right knee should be stacked above your right ankle. Your butt and core should be engaged.
Push through the heel of your right foot to return to standing.

9. Forward Lunge

Image Credits: Forward Lunge

Start standing with your feet shoulder-width apart. Put your hands on your hips (as pictured) or behind your head.
Step forward (about 2 feet) with your right foot, and plant it firmly on the ground.
Bend both knees to create two 90-degree angles with your legs.
In this positioning, your shoulders should be directly above your hips and your chest should be upright. Your right shin should be perpendicular to the floor and your right knee should be stacked above your right ankle. Your butt and core should be engaged.
Push through your right foot to return to standing.

10. Clamshell

Image Credits: Clamshell

Lie on your left side with your elbow bent. Use your left hand to prop up your head.
Stack your right leg and foot on top of your left, and bend your knees to form a 45-degree angle. Place your right hand on your hip or lightly on the floor in front of you for balance. This is the starting position.
Slowly lift your right knee up toward the ceiling, keeping your feet touching. Use your glutes to initiate the movement, and squeeze them as you lift.
Lower your right leg back to meet the left.

Image Credits: Popsugar

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