10 Best Exercises for Lower Right Back Pain-2023

Lower Right Back Pain

When dealing with right lower back pain, finding exercises that target this specific area can make a huge difference. We understand your struggles with this type of discomfort, which is why we’ve put together a list of the top 10 Lower Right Back Pain exercises.

These exercises are not only easy to do but are also endorsed by medical experts and physical therapists.

Incorporating these exercises into your routine can provide relief and increase your overall mobility. Let’s delve into the details and learn how you can regain control of your comfort and well-being.

1. Knee-to-Chest Stretch

The knee-to-chest stretch is an effective way to reduce Lower Right Back Pain and increase flexibility. Lie on your back and bring one knee towards your chest, holding it with both hands.

Keep your other leg extended or bent, depending on your comfort level. Hold the stretch for 20 seconds, feeling a slight stretch in your lower back and buttocks. Change sides and repeat.

Lower Right Back Pain
                       Knee-to-Chest Stretch-Designed by Freepik

2. Opposite Leg Lift and arm

The quadruple opposite arm and leg raise is a core-strengthening exercise that also engages the muscles in Lower Right Back Pain. Begin in a tabletop position with your hands under your shoulders and knees under your hips.

Lower Right Back Pain
                    quadruple opposite arm and leg-Designed by Freepik

Simultaneously extend your right arm forward and your left leg backward, forming a straight line from fingers to toes. Hold for 10 seconds, then switch sides. Do 3 sets on each side.

3. Sphinx Pose

Sphinx pose is a gentle backbend that promotes spinal flexibility and relaxation. Lie on your stomach with your legs extended and elbows bent, placing your forearms parallel to each other on the ground.

Lower Right Back Pain
                                                     Sphinx Pose-Designed by Freepik

Press into your forearms to lift your chest off the floor and arch your back slightly. Stay in this pose for 20-30 seconds, take a deep breath and allow your lower back to gently stretch.

4. Cobra Stretch

The modified cobra stretch is another excellent exercise for targeting the lower right back muscles. Lie on your stomach with your legs extended and your hands directly under your shoulders.

Lower Right Back Pain
                       Cobra Stretch- Designed by Freepik

Press through your hands to lift your upper body off the ground while keeping your hips and lower body on the ground. Maintain the stretch for 15 seconds, focusing on lengthening your spine and opening your chest.

5. Hamstring Stretch

Tight hamstrings can cause Lower Right Back Pain, making hamstring stretches a valuable contribution to your routine. Sit on the floor with your legs spread. Extend your arms forward and hinge at your hips, reaching for your toes.

Lower Right Back Pain
                      Hamstring Stretch -Designed by Freepik

If you can’t reach your toes, that’s okay—just reach as far as your flexibility allows. Hold the stretch for 20 seconds, feeling a slight release in your hamstrings and lower back.

6. Spinal Twist

The seated spinal twist effectively targets the muscles surrounding the spine, helping to reduce pain and increase flexibility. Sit on the floor with your legs spread.

Hamstring Stretch
                              Spinal Twist -Designed by Freepik

Bend your right knee and cross it over your left leg, keeping your foot flat on the floor. Gently twist your torso to the right, using your left elbow to hold your right knee. Hold the twist for 20 seconds on each side, feeling a slight relief of tension in your Lower Right Back Pain.

7. Bridge Pose

Bridge pose is a powerful exercise to strengthen the lower back, glutes and core muscles. Lie on your back with your both knees bent and feet flat on the floor.

 Lower Right Back Pain
                                 Bridge Pose- Designed by Freepik

Press into your feet and lift your hips off the floor, forming a bridge-like shape with your body. Stay in this pose for 15 seconds before lowering your hips back down. Repeat for 3 sets, gradually increasing the hold time as your strength improves.

8. Child’s Pose

Child’s pose is a restorative stretch that gently stretches the lower back and promotes relaxation. Begin by kneeling on the floor, then sit back on your heels as you reach your arms forward. Let your forehead rest on the floor and take a deep breath, feeling a slight stretch in your spine. Hold this pose for 30 seconds to a minute, embracing the soothing feeling it brings.

 Lower Right Back Pain
                                                                  Child’s Pose -Designed by Freepik

9. Cat-Cow Stretch

The Cat-Cow stretch is a dynamic exercise that promotes flexibility and reduces tension in the spine. Begin on your hands and knees in tabletop position. As you inhale, arch your back, lower your belly and lift your tailbone (cow pose).

 Lower Right Back Pain
                  Cat-Cow Stretch -Designed by Freepik

Exhaling, round your spine upward, tucking your chin to your chest (cat pose). Repeat this fluid motion for 10 repetitions, letting your breath guide each movement.

10. Tilt Stretch

The pelvic tilt stretch is an excellent starting point for relieving lower right back pain. Lie on your back with your both knees bent and feet flat on the floor. Gently contract your abdominal muscles and push your lower back into the ground, tilting your pelvis upward.

 Lower Right Back Pain
                                  Tilt Stretch -Designed by Freepik

Stay in this position for 10 seconds and then release. This exercise helps strengthen the core muscles, which play an important role in supporting your lower back.

Incorporate these top 10 exercises into your daily routine to effectively manage and reduce right lower back pain. Remember that consistency is key and gradual progress is key.

If you experience severe or persistent pain, it is essential to consult a healthcare professional before beginning any exercise regimen.

 

 

 

 

 

 

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