Back Diseases

Lower Back Pain Exercises at Home – Treatments and Prevention

Tired of Lower back pain or Waist pain? So try these lower back exercises and treatments at home.

Do you suffer from back pain? If so try these home tips immediately. In this article, we will cover the full range of home treatment or remedies for Waist back pain.

Today we are going to tell you how to treat Waist pain naturally. These all exercise help in Waist pain in right and left side.

Waist pain has become a common problem today. Because there is no comfort in this part of everyday life, you can never sit quietly. This not only causes us stress, but it also causes many other physical problems in human body. Waist pain is a physical problem.

Especially discontinuing unnecessary care of waist pain or low back pain is beneficial for patients.

A patient living with Waist pain in West Virginia, a state with the highest opioid drug overdose rate in the United States and United Kingdom.

Exercises For The Low Back Pain

Many exercises are useful in the Waist Pain.  Today we are sharing best lower back exercises at home. Perform these exercises slowly, without forcing any movement.

Today we sharing 8 Exercises for treat lower back pain.  It can strengthen back, stomach, and leg muscles. Learn more about low back pain symptoms, home remedies-treatments, prevention and when you need to consult doctor.

Exercises For The Low Back Pain


Be sure to breathe throughout the exercises. You should feel a slight stretch, However, do not move into pain. Your signs and symptoms should not intensify as a result of doing your exercises. Perform the exercises two to three times daily.

Let’s do, lower back exercises at home.


Lying down on floor, pull thigh towards your chest to about 90 degrees . Straighten your knee until a stretch is felt in back of thigh. Hold 1 minute. Repeat this with second leg. This is best lower back exercises at home. Specifically this exercise help you more.

Hip Flexors

Lying-in on you back, pull one knee to the chest to keep the back flat. Allow the opposite thigh to drop over the edge of the bed. Do not allow the thigh to move away from the rotate or midline. Hold 30 seconds. Repeat it 2 times each leg.

Single Knee to Chest

Pull knee in to chest until a comfortable stretch is felt in hip and lower back. Still Carry for 15 seconds. Repeat with opposite leg. Repeat it 5-6 times each leg.

Prop Up on Elbows

On firm surface, lying-in on your stomach, prop up on your elbows. Keep pelvis, hips and legs relaxed. If propping on elbows is painful, try only lying-in on stomach or with a pillow under your abdomen. Carry 20-30 seconds. Repeat 4-5 times for relieve from waist pain.

Pelvic Tilt

Flatten back by tightening stomach and buttock muscles. Still Carry 15 for seconds. Repeat 8 times.

Tail Wag Lower Back Exercises at Home

On all fours with back maintained in neutral position, gently move hips toward rib cage to side bend trunk. Carry briefly, then alternate and do other side. Repeat 12-15 times for relieve from back pain.

Cat and Camel

On all fours, assume a “hump” back position by arching the back up. Carry briefly and then slowly lower the back into a sagging position. Repeat this 12-15 times for relieve from waist pain.

Lumbar Rotation

Slowly rock knees from side to side in a pain free range of motion. Allow back to rotate slightly. Repeat it 10-15 times for relieve from lower back pain. This is also best lower back exercises at home. This exercise Similarly to Single Knee to Chest exercise.

At leas, do one lower back exercises at home which is more comfortable to you.

Home Remedies for Low Back Pain

The Main causes of Back Pains are sudden bend, weight lifting, shaking, sitting and sleeping incorrectly. Apart from this there can be many causes of waist pain.

If the back pain continues for several days, it is also considered a symptom of a serious illness. In addition, two types of back pain are considered serious: the first sliding disc and the sciatica.

The spinal cord-like bones of the spine contain disks, which act as a buffer. Disks are worn and discolored. This puts pressure on the nerve moving from the spine to the foot. Due to this, people are constantly suffering from waist pain. Back pain has become a common problem in everyday life. To avoid back pain, you can do regular exercise and yoga.


Truly, below listed all treatment sure help you in lower back pain.


Take rest from aggravating activity. You should avoid prolonged sitting, driving, bending, heavy lifting and twisting.


Ice applied to the low back for 10 to 15 minutes every 1 – 2 hours is helpful in reducing pain and spasm. You must avoid using heat for the first 48 hours of an acute injury.


Gentle exercise for mobility and stretching (especially the muscles of the legs and back) can help decrease the severity, duration and recurrence of waist low back pain. Try the suggested exercises on the back of this article. Please do not perform exercises that increase your pain.


Modifying your sleeping position can help ease strain to your low back. Make sure your bed is firm enough to give you adequate support, and use a small pillow for you head.

If you sleep on your back, try putting a pillow under your knees. Or if you prefer to sleep side lying, put a pillow between your thighs and if you are side bent, a folded towel under your waistline.

What to do with waist pain?

Here we provide few tips to get relief from Waist Pain.

  • Walk regularly.
  • Do not sit on a stool or chair for long.
  • Stretch your hamstrings twice daily.
  • Control body weight.
  • Keep pushing rather than lifting heavy objects.
  • Always sit on your knees.
  • Avoid prescribing opioid drugs for low back pain where possible.

How the Waist Back Pain is Treated?

Our Health Expert provided proven home remedies which help you to relieve Waist back pain.

Do exercise regularly. If you stay physically active, there will be no problem with bones and muscles. Therefore, to be physically active, exercise regularly. If less pain occurs, it can be controlled by yoga.

For the treatment of back pain, you can try home remedies.

Heat three garlic cloves in mustard or coconut oil every morning, massaging this lily’s waist with this oil when it’s cold.

Put the towel in the hot salt water and squeeze. Then lie on your stomach. And steam it with a towel in the back. It is a safe remedy for back pain relief.

Add two or three tablespoons of salt to the pan and whisk well. Make a packet of salt in a thick cotton cloth. Backing this pack at the waist also relieves pain.

If you regularly have a problem of waist pain, you can try it out for general tips. But if these tips don’t cure pain than consult your doctor.

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Prevention from Low Back Pain

  • Once the severity of pain has decreased, a recovery program to strengthen your hip, abdominal and back muscles can help prevent repetition.
  • Posture!The goal is neutral spine, not slumped or over-arched.
  • Proper lifting and body mechanics.

See your health care provider if you have the following symptoms:

  • Significant pain that persists beyond a week
  • Unexplained fever
  • Unexplained weight loss
  • Redness or swelling on the back or spine
  • Pain /numbness /tingling that travels down the leg(s) below the knee
  • Leg weakness
  • Back pain due to a severe blow or fall.
Which yoga is best for waist pain?

There are best three Yoga or Asana for waist pain or lower back pain. Namely Talasana (Palm Tree Pose), Konasana (Angle Pose) and Bhujangasana (Cobra Pose).

What causes waist pain or lower back pain?

Common causes are muscle strain, ligament sprain, Poor posture, age, disc bulge and other causes like bladder/kidney infection, endometriosis, cancer or ovarian problems.

Why lower back pain during pregnancy?

Strain on your back muscles,Abdominal muscle weakness and Pregnancy hormone changes during pregnancy can lead to back pain.

Is waist pain a sign of pregnancy?

Yes. A muscular organ located in the female pelvis that contains and nourishes the developing fetus during pregnancy

Why lower back pain during period?

Lower Back Pain during your period because of PMS, PMDD, dysmenorrhea or something more serious. Lower back pain during your period is totally common.

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