If you're one of the millions of people who suffer from right lower back pain, you know how debilitating it can be. Fortunately, there are exercises you can do to alleviate the pain and prevent future occurrences.
Before starting any exercise program, it's important to consult with your healthcare provider. They can help you determine which exercises are safe for your condition and can recommend modifications if necessary.
Here are some exercises that may help alleviate right lower back pain:
Pelvic tilt:
Lie on your back with your knees bent and feet flat on the ground. Tighten your abdominal muscles and flatten your lower back against the ground. Hold for a few seconds and release.
Glute bridges:
Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground, squeezing your glutes at the top. Hold for a few seconds and release.
Cat-cow stretch:
Get on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, dropping your belly towards the ground (cow). Exhale and round your spine towards the ceiling, tucking your chin to your chest (cat).
Bird-dog:
Get on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Extend your right arm and left leg out straight, keeping your back flat. Hold for a few seconds and return to the starting position. Repeat on the opposite side.
Cobra stretch:
Lie on your stomach with your hands under your shoulders. Press into your hands and lift your chest off the ground, keeping your elbows close to your body. Hold for a few seconds and release.
Remember to start with gentle movements and progress slowly. It's important to listen to your body and not push yourself too hard. Over time, these exercises can help alleviate right lower back pain and improve your overall flexibility and mobility. In addition to exercise, other lifestyle changes such as maintaining proper posture, stretching regularly, and staying hydrated can also help alleviate right lower back pain. With a comprehensive approach, you can reduce your pain and improve your quality of life.
