There are many exercises to decrease lower back pain, but I will mention only those I have practiced and which helped me. Since I’m a practicing yogi (a person who is doing yoga regularly and it even extents to their lifestyle), I will mainly focus on yoga postures for back pain.
Actually not every type of back pain can be addressed with exercises; there are conditions when you need a professional medical assistance to avoid worsening the situation with your back muscles and spine. But in case of mild disorders and of fatigue or back tiredness, there are good yoga asanas that can be helpful.
The first you need to relax your back which is achieved with such yoga poses as paschimottanasana (bending forward while sitting) and simple twisting while laying on your back. Keep in mind, that twisting is not recommended in case of scoliosis and some other serious spine conditions.
Among lower back pain exercises for core strengthening the best one is shalabhasana, when you lay on your stomach and rise your straight legs as far up as you can, then you lower them back and relax for a while. This is ideal yoga pose to bring relief to lower back muscles and strengthen them. If performed regularly it can help with chronic back pain; but be careful, do not over strain your lower back.
What about lower back pain exercises during pain? Well, it is hard to advise anything without knowing the real cause of the pain. When I had a back pain due to some intense physical activity or keeping a wrong posture for a long time, I used the simple exercise: stand straight, then with inhale rise your arms above your head, and with exhale lower them to the ground; stay in this bending position as long as you comfortable with, breathing deeply and freely; then you rise your arms with inhale above your head and with exhale bring them to the initial position.
This is great exercise for rather quick back pain relief, as you try to relax staying in a bending pose, and your back muscles are stretching under the weight of the upper part of your body. The benefit of this lower back pain exercise is great! Since your back muscles are getting stretch while they are relaxed, you achieve a really deep stretching, and this creates such a positive effects, that I remember feeling not a slight discomfort with my back after few days when I did this simple exercise for the first time. But again, I’m not sure whether you can do it all the time, because there may be conditions when such bending is not recommended – to find this out, just approach your doctor.
Lower Back Pain Exercises During Pregnancy
This is a special category, because pregnancy is a special period in every woman’s life. In early pregnancy the majority of yoga asanas from the basic category and some of the intermediate level will do; in the mid and late pregnancy you need to be careful with exercises; it is always better to consult with a specialist before you continue doing your workouts or if you plan to start some.
What Lower Back Pain Exercises To Avoid During Back Pain?
All the exercises that put too much strain on your back, that give too much stretching or those you are not familiar with. Be especially careful during the painful periods to avoid injury or worsening your situation. Chose those exercises that can mildly stretch and train your back muscles; the majority of basic yoga asanas will do this for you, but you should better find an experienced person to help you with them, if you are not sure about your ability to understand their technique from yoga books, or have no previous active physical training experience.