What is lower back pain and its causes

Lower back pain is caused by injury to a muscle (strain) or ligament (sprain) of the lower back.  Common causes include improper lifting, poor posture, lack of regular exercise, a fracture, a ruptured disc or arthritis. Apart from these it can happen because of overuse such as working out or lifting too much, prolonged sitting and laying down, sleeping in an uncomfortable position, wearing a poorly fitting backpack.

Home exercises for low back pain

1. Glute Bridge 

Bridges work a person’s gluteus maximus, which is the large muscle of you hip. People engage this muscle when they move their hips, particularly when they bend into a squat.

The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back.

How to do a bridge:

1. Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.

2. Press your feet into the floor, keeping the arms by the sides.

3. Raise your  hips off the ground until the body forms a straight line from the shoulders to the knees.

4. Squeeze the buttocks with the shoulders remaining on the floor.

Lower the hips to the ground and rest for a few seconds and repeat for 15 reps. 


 2. Knee hug 

Doing a knee hug can help elongate the lower back, relieving tension and pain.

How To perform the knee hug stretch:

1. Lie on the back on the floor.
2. Bend the knees, keeping both feet flat on the floor.
3. Use both hands to pull one knee in toward the chest.
4. Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.
5. Return to the starting position.
Repeat with the opposite leg.
Repeat with each leg 2–3 times twice a day.

3. Spinal twist 

The spinal twist stretch can help relieve tension in the lower back and trunk. It also works on the core muscles to improve stability.

How To perform the lower back rotational stretch:

1. Lie back on the floor with bent knees and feet flat on the ground.
2. Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side.
3. Hold the position for 5–10 seconds.
4. Return to the starting position.
5. Repeat with other side 

Repeat 2–3 times on each side twice a day.