Relieving Lower Back Pain from Exercise: Stretching, Strengthening, and Proper Form

There are several ways to relieve pain in the lower back when working out, including:

1. Stretching before and after exercise, focusing on the lower back muscles and hips.

2. Strengthening the core muscles, including the lower back, to improve stability and support.

3. Using proper form and technique when lifting weights and performing exercises to avoid straining the lower back.

4. Incorporating low-impact exercises, such as cycling or swimming, to reduce stress on the lower back.

5. Using heat or cold therapy to reduce pain and inflammation.

6. Taking over-the-counter pain medication as directed by a doctor

Here are a few stretches that may help to relieve pain and tension in the lower back:

1. Cat-Cow stretch: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees. Repeat this movement several times.

2. Child's pose: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Sit back on your heels and lower your torso towards the floor, stretching your arms out in front of you. Hold this stretch for several deep breaths.

3. Seated spinal twist: Sit on the floor with your legs crossed. Bring your right arm across your body and place it on the floor behind you, while you twist your torso to the left and look over your left shoulder. Hold this stretch for several deep breaths, then repeat on the other side.

4. Supine spinal twist: Lie on your back with your knees bent and your feet flat on the floor. Bring your right knee across your body towards your left hand, while you twist your torso to the right and look over your right shoulder. Hold this stretch for several deep breaths, then repeat on the other side.

5. Lower back rotation stretch: Lie on your back with your knees bent and your feet flat on the floor. Bring your knees up and cross them over to one side. Keep your shoulders on the floor and let your knees fall to the other side. Hold this stretch for several deep breaths, then repeat on the other side.

Remember to listen to your body and stop if you feel any pain or discomfort during these stretches.

It's always important to consult with a doctor or physical therapist before starting any new exercise program, especially if you have a history of lower back pain.