Exercises for Female With Lower Back Pain

Our body has a complex musculoskeletal system. The bones, joints, ligaments, muscles, and nerves are interconnected into a well-engineered structure. The components of the system work together to provide you with strength, flexibility, and support. However, our musculoskeletal system is prone to injury. Incorrect posture, strenuous activity, and sedentary lifestyles can cause muscle and joint pain. 

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One of the musculoskeletal disorders observed in females is lower back pain. Dealing with intermittent or chronic lower back pain can be a debilitating experience. However, according to experts, physical activity can help soothe lower back pain and reduce its intensity significantly. This article will explore 9 easy-to-do stretches and exercises that can help relieve lower back pain in females and lead a happier and healthier life. 

Causes of Lower Back Pain in Females

Here are some notable causes of lower back pain in women. 

• Premenstrual Syndrome 
• Premenstrual Dysmorphic Disorder
• Endometriosis
• Dysmenorrhea
• Pregnancy
• Muscle strain due to heavy lifting, awkward movements, or overstretching. 
• Sciatica. 

9 Exercises that can Help Alleviate Lower Back Pain:

1. Bridges

Bridges target the Gluteus maximus muscles of your hip. It helps strengthen the glutes and helps support the lower back, and reduces pain in that region. Here’s how to perform a bridge:

• Lie down flat on the floor on your back
• Keep your knees bent
• Try to keep your feet flat on the floor.
• Keep your arms on the side and press your feet on the floor.
• Raise your hip slowly off the ground so that your body comes in a straight line with your shoulder and up to your knees. Your shoulder should remain on the ground.
• Tighten your buttock muscles and hold the position for a few seconds. 
• Repeat the exercise 15 times.   

2. Knee-to-Chest Stretch

Knee-to-chest stretches target the lower back region specifically and help relieve tension and stress. Here is how you can do it:

• Lie on the floor in a supine position,
• Keep your knees bent.
• Hold the right knee with both your hands and slowly bring it up to your chest. 
• Hold the position for a few seconds.
• Then, lower the bent knee and relax for a few seconds.
• Repeat the same steps with the other knee. 

3. Leg Raises

Leg raises also target your glutes, hamstrings, and lower back pain. Let’s see how it’s done. 

• Lie on the floor on your back. Keep your legs straight.
• Lift your legs, keeping them together so that your buttocks are raised off the floor.
• Hold the position for a few seconds. Then, slowly lower your legs so that they touch the ground again. 
• Repeat the steps 8-10 times. 

4. Supermans

The superman exercises help to strengthen the extensor muscles and improve spinal and pelvic support. Here’s how you do Superman:

• Lie on the ground facing down. Stretch your arms and legs out. 
• Raise both hands and feet. Try creating about a 6-inch gap between your limbs and floor. 
• Squeeze in your belly button and lift it off the floor.  
• Keep your head straight, hold the position for 2 seconds and return to a relaxed position. 
• Repeat the same 10 times. 

5. Cat-cow Stretch

Cat-cow stretch is a yoga position that can help improve your posture and balance. It targets the lower back muscles and helps them relax. It relieves muscle stress and improves functionality.

• Hold yourself up using your four limbs so that you are in the “table” pose. Your spine should be straight. 
• Inhale and lift your stomach upward, allowing your belly to sink in. This is the cow pose. 
• Lift your head, let your shoulder relax. 
• Then exhale to come to the Cat pose. Your sound should be outward, and your tailbone tucked in. Draw your pubic bone forwards. 
• Return to the original position.
• You can repeat these steps 8-10 times. 

6. Trunk Rotation

Trunk rotation can help prove your core strength, improve the flexibility and mobility of your backbone. It can help relieve lower back pain. Here’s how to do it:

• Lie on the floor with your back
• Keep your feet flat and knees bent on the floor.
• Keep your shoulders and upper body firmly against the floor. 
• Stretch your arms out and press your palms on the floor. 
• Tighten your abdominal muscles.
• Now, slowly rotate your knees to one side and hold the position for a few seconds. 
• Come back to a relaxed position and then repeat the steps to complete 8-10 sets of the exercise. 

7. Pelvic Tilt

The pelvic tilt exercise helps relax the lower back muscles and improve their flexibility. Do these steps to perform the pelvic tilt exercise. 

• Lie on the floor on your back, keep your knees bent and your feet flat on the floor.
• Bring your lower back to an arch and thrust your stomach out. 
• Hold the position for 5 seconds.
• Then, relax and flatten your back. Pull your belly button in towards the floor and again hold the position for five minutes. 
• Repeat the exercise 15 times daily. 

8. Partial Crunches

Partial crunches are one of the basic core-strengthening workouts. It helps develop strength in your lower back. It can be beneficial for women suffering from spondylosis. Partial crunches can be done by following these steps. 

• Lie with your back on the floor,  back, keep your knees bent and your feet flat on the floor.
• Keep your hands behind your head or keep them crossed on your chest. 
• Raise your shoulder off the floor, all the while keeping your stomach muscles tight.
• Breathe out when you raise your shoulders.
• Hold the position for a second, and then lower yourself to the original position. 
• Repeat the steps 8-10 times.

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9. Wall Sits

Wall sits can be a great workout for relieving lower back pain and strengthening your back muscles. Here’s how you can do it. 

• Stand with your back facing the wall.
• Keep a distance of about 10-12 inches in between the wall and your back.
• Lean into the wall so that your backbone lays flat against the wall.
• Slide down the wall bending the knees, pressing your low back into the wall. 
• Stay in this particular position for a few seconds, and then carefully slide back up with your hack on the wall. 
• Repeat the steps 8-10 times. 

The Bottom Line:

Lower back pain can be very frustrating and prevent you from leading a happy and fulfilling life. Fortunately, regular exercise can help prevent lower back pain from aggravating. Yoga, aerobic exercises, and pilates can also prevent lower back pain by strengthening the muscles in that region. We hope these 9 simple exercises will help you cope with lower back pain.