According to the World Health Organisation, 619 million people were affected by lower back pain and related issues in 2020, and that number is projected to reach 843 million by 2050.

However, the cardiac rehabilitation specialist for Aneurin Bevan University Health Board, Andrew Scard, and Ohiohealth believe that some gentle workouts can easily help one get rid of this pain and increase stamina and strength.

So let's take a look at what they are:

Standing Trunk Rotation

For this exercise, you need to stand up straight and keep your legs a little apart. After folding the hands over the chest, you need to point the hips forward during the exercise.

Staying in this position, rotate the upper body slowly to the right, return to the front, and then to the left, and again return to the centre. With a smooth motion, repeat this 10 times on each side.

Seated Trunk Rotation

This exercise is suitable for those who can not stand comfortably due to lower back pain. Sit on a chair and try not to touch your back to it.

Bend the legs at the knees to make a 90-degree angle. And then follow the same steps as Standing trunk rotation.

High knees

To perform this exercise, one needs to stand straight by keeping the legs slightly apart. In that position, one needs to raise the right knee to 90 degrees, return to the starting position, then raise the left knee to 90 degrees and come back to the starting position.

Perform this exercise 10 times with each leg.

Standing back stretch

People who can not balance their bodies properly must avoid this workout.

Stand up straight and then slowly lean forward. Try to touch the floor by rounding the back upwards. At this point, one needs to relax their back muscles. Then return to the starting position. Practice 5 times.

Standing side bends

Stand straight and keep your body in a straight line. Keep your arms by your side and slowly lower your body to the right side. While doing this, slide your right hand down the legs. Return to the starting position and do the same exercise on the left side. Do it 10 times on each side.

Plank

According to OHIOHEALTH.com, low-impact rehabilitation exercise can easily help manage lower back pain.

To perform this, one needs to lie in the push-up position, with shoulders-width apart and forearms on the ground. While performing this, one needs to keep their core tight and back straight.

Swimming

Swimming holds plenty of benefits, and reducing lower back pain is one of them. This aerobic, low-impact movement gets blood flowing to the lower back muscles and helps reduce weight. Weight management directly helps manage lower back pain.

So, the next time you experience lower back pain, follow these movements to relieve it.

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Written by

Supradeep Dutta

Edited by

Souvik Roy