Must Do Exercises for Lower Back Pain Relief

Must Do Exercises for Lower Back Pain Relief

Experiencing pain and discomfort in your back's lower region is a common and daunting issue. The term given to this concern is "Lower back pain" and while it is common among today's population, quite little is done to take care of it. Interestingly, lower back pain is prevalent among younger generations, which indicates that it's not just an ageing problem.

Lifestyle habits play a major role in encouraging back pain and hence, it is essential to make changes in your daily habits to prevent and mitigate this health concern, such as including exercises for lower back pain relief. The benefits that exercise has on our health aren't hidden from anyone, so it only makes sense to perform it. 

So, in this blog, we will share a few exercises that might work towards alleviating back pain. We will also be sharing a modification that you can make in your life that would surely prove to be fruitful in your journey to back pain relief. So, let's dive into it.

Symptoms of Lower back pain

While thinking of Lower Back pain, the first and most obvious symptom that comes to mind is "Pain". But apart from it, there are several other indicators as well, which may vary in intensity from person to person. It includes-

  • Decreased range of motion due to stiffness
  • Standing up straight can be painful
  • Extremely painful muscle cramps
  • Pain extending to the back of the legs
  • Weakness and numbness in the legs

Sometimes these symptoms might be pressing and can continue for several weeks. Indicating a critical health issue and the need for professional advice.

Causes of Lower Back Pain

A lot of our everyday habits and lifestyle choices are to be blamed for lower back pain. They include- 

  • Injuring muscles, tendons or ligaments by lifting something too heavy or in an unsafe manner
  • Fracturing bones during an accident
  • Over-exerting yourself at the gym
  • Slouched posture for long hours
  • Arthritis-induced back pain, stiffness and inflammation

In the case of back pain caused due to growing age (e.g. arthritis, osteoarthritis, etc.), the joint damage is irreversible, and hence, the focus should be on pain management and preventing further damage.

Exercises for Lower Back Pain

Exercises for Lower Back Pain

Even though there are various other remedies available in several other forms, one of the best things you can try out is exercise. They are easy to start and undoubtedly effective. Here are a few of the easy-to-perform exercises you can try out

  • Cat/Cow Stretch
  • Bridge Pose
  • Forearm Plank
  • Supine Twist
  • Child's Pose

However, we would also like to share with you a few bits of advice regarding exercises for lower back pain -

  • Don't stop your movements completely. Instead, keep your body in action by walking regularly.
  • Try to hold each stretch for at least 10-30 seconds since the benefits are directly proportional to the duration.
  • Don't push yourself. If it's hurting, stop doing it.
  • If exercising on the floor is tough, try performing it on your bed/mattress.

Back Pain relief with Dr. Ortho bed mattress

Dr. Ortho bed mattress

As we mentioned earlier performing exercises in bed is fine, but we also want to draw attention to the impact of your mattress on lower back pain. No matter how much exercise you do or the medication you take, the effects will be ineffective if your mattress doesn't offer comfort and back support. Hence, it's necessary to choose a bed mattress that is medium-firm, soft on the skin and helps with equal body weight distribution for reduced pressure, back pain relief and better comfort. Dr. Ortho's orthopaedic mattress checks all the boxes and has much more to offer. With its 4-layer support and memory foam with cool gel, it's the perfect pick for sleeping and exercising!

So, try out these exercises for lower back pain and make sure to include some necessary lifestyle changes to avoid this problem. And in case, the pain persists, consult a specialist.


Q. What precautions should be taken care for lower back pain?

Precautions to follow when suffering from lower back pain include- 

  • Avoid Prolonged sitting. Instead, walk and stretch a bit after regular time intervals
  • Maintain the right posture
  • Avoid heavy lifting
  • Eat right to maintain a healthy weight
  • Do light exercises

Q. How Dr. Ortho's mattress can help with lower back pain?

Dr. Ortho's mattress is medium-firm in softness, thus offering a balance of comfort and support. With 4 layers of support, it distributes your body weight evenly, relieving pressure on your lower back. The Memory foam in the mattress conforms to the shape of your body, thus providing support all through the night.

Q. Does Dr. Ortho's mattress come with a cover?

Yes, Dr. Ortho's mattress comes with a zippered cover. Hence, it is removable and washable. 

Q. For how long is it necessary to follow a daily exercise routine?

The recovery period depends on the cause, type and intensity of the pain. However, it is advisable to follow a nutritious diet, exercise regularly, and maintain flexibility to lessen your risk of suffering muscle strain in the long run.