Core Exercises for Lower Back Pain Sufferers
Lower back pain can occur due to age, injury, acute stress, or other severe diseases. And in some cases, it can worsen over time, so try these core exercises for lower back pain sufferers.
Lower back pain is unbearable for most patients as it prevents them from following the daily routine. Core exercise, such as dead bug, glute bridge, and forearm planks, have shown significant results towards lower back pain relief. These exercises target the lower back to release blood flow while strengthening the muscles and tissues. However, light therapy has also shown magnificent results on severe lower back pain as it can circulate the blood flow and reduce pain effortlessly.
Here are the best lower back core exercises that are easy to perform at home without help. Keep reading till the end.
Core Exercises for Lower Back Pain Sufferers
There are ample exercises that can treat low back pain, but it requires time and patience. Ensure you are following the instruction and take your time during stretching. If you are suffering from unbearable pain, you should take baby steps and avoid improper body posture. Or it might lead to tissue injury or muscle cramping. Here are the best exercise to help cure lower back pain.
Dead Bug
Suffering from back pain and inability to use your feet might indicate jammed muscles or a blockage of blood flow. So, to clear the blockage from your veins and muscle, you must target the lower back and core. The dead bug is simple as all you need to do is lie on the ground to stretch the legs from your hands.
It can accordingly provide muscular core contraction on the transverse abdominis, hip flexors, and rectus abdomen. But it might be painful for the first few times as it’s targeting the lower back. However, eventually the pain will subside.
- Lie on your backside and stretch your legs and hand toward the ceiling.
- Your legs should be in a tabletop position, and your knees must be bent around 90 degrees.
- Raise your right thigh and left arm in slow motion towards the ceiling while another side must be straight.
- Repeat the process to the other side and continue doing it for two minutes.
Glute Bridge
The Glute bridge is vital to energize and release blood flow from your lower back as it engages the glutes and your core. It’s simple and effective, as you can lift your hips without hassle.
- You must lie on your back so you can lift your back easily.
- Keep your hands to your side, as they will help you maintain the balance.
- Bent your knees and keep your feet flat on the ground.
- You must squeeze your abs and glutes while lifting your hip using the feet.
- Hold the position for a few moments when your body posture forms a straight line from shoulders to knees.
Forearm Planks
Bodyweight forearm planks can eliminate lower back pain by balancing your body on your toes and forearms. This makes your back strong, and keeping it straight stimulates blood flow.
When doing planks, squeeze your glutes to help relieve any lower back pain. You must keep your balance and maintain balance from thighs to shoulders. This is a great core exercise to treat lower back pain.
- Your body should be straight from your shoulders to the heel, so you must place your forearms on the yoga mat to support your shoulders.
- To put pressure on your core, you must extend your legs and keep your body straight by using your toes.
- You must understand that your body draws a straight line from shoulders to heels.
- Keep your back straight, and you should tuck your butt and suck your core and quads. If your butt is upwards to the ceiling, you aren’t doing it correctly.
- The neck should be neutral, so you must focus on your hands to maintain balance.
How Light Therapy Helps With Back Pain Issues
Light therapy stimulates low lesser through your skin to treat back pain effortlessly. This therapy can increase the bloodstream to open the blocked vein to cure lower back pain. However, you must consult your doctor as some back injuries are too severe and cannot be treated with light therapy.
Cellular Energy
To reduce chronic lower back pain, you must energize your mitochondrial system. And light therapy can help you regulate these cells as it has electromagnetic energy that absorbs in these cells.
Moreover, this photonic energy turns cells into adenosine triphosphate. Providing power to multiple cellular processes to perform vital functions correctly. Also, healthy cells work swiftly to heal infected or injured areas, which means recovering from pain in no time.
Reduce Inflammation
Reducing inflammation is an immune system that reacts to heal an injury or other infections. If your body isn’t capable of creating an immune system or inflammation, your wounds won’t heal. Additionally, your body has an acute inflammation system, which can heal tiny injuries such as swelling, ankle twists, sore throat, and many more.
Light therapy can reduce chronic and acute inflammation as it can circulate the repairing cells in your body. And this process can support soothe the immune system to recover from injury swiftly. However, it is best to consult the doctor because sometimes, in this inflammation immune system gets extra protein and turns into cytokines, damaging the tissues.
Stem Cell Activation
Your body requires stem cells to heal from any minor to severe damage. These cells are inactive yet still present in your body. However, they start to work when your body needs particular nutrients and energy to heal swiftly from damage.
Indeed, light therapy has a low laser activation system that wakeup these stem cells and support the process. These cells travel through blood flow to reach the injured area and treat accordingly.
Increased Collagen Production
This component is vital as it is present in muscles and connects our body’s tissues. Collagen production is the fundamental substance that requires by your skin is healing and nourishing.
So, if any tissue gets damaged, your body needs collagen to heal the injury. Also, light therapy helps to stimulate blood cells that create a latticework of cells to heal the harmed tissues.
Increase Blood Flow
Back pain or chronic pain occurs due to blockage from waste and vein shrinking problems. So it’s best to increase the blood flow that can open the blocked areas easily. Red light therapy circulates the blood flow and capillaries to treat the damaged area. Also, healthy flow can provide better oxygen and nutrients to cells.
Bottom Line
These core exercises for lower back pain sufferers are vital to rest and follow the doctor’s instructions. Suppose your doctor has prescribed bed rest and prevented you from moving, then you must avoid the mentioned exercises. However, you can approach light therapy as it doesn’t require much physical movement.
Also, painkillers don’t treats low back pain, and it only infuses it for a short time. So, it is best to consult your doctor if non of these therapies work.
