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If you suffer from low back pain, you know how debilitating it can be. Pain can be persistent and often affects your mood, mobility and overall quality of life. The good news is that exercise can be an effective way to alleviate your discomfort and prevent future issues. Here, we'll outline a full exercise program for low back pain relief.

Before starting an exercise program, it’s important to check in with your doctor to ensure you are in good health and ready for physical activity. Once you get the green light, begin slowly and gradually increase your intensity and duration over time.

1. Stretching

Stretching is a great way to loosen up stiff muscles and increase flexibility. Start with gentle stretches such as a seated spinal twist, hamstring stretch, and butterfly stretch. Repeat each stretch 3-5 times and hold for 20-30 seconds. Never force a stretch and always stop if you feel pain.

2. Aerobic Exercise

Aerobic exercise such as walking, jogging, or cycling can help to improve blood flow and oxygen delivery to your muscles, which can reduce inflammation and increase flexibility. Start with a low impact activity such as walking for 30 minutes and gradually increase your intensity and duration as your fitness improves.

3. Core Strengthening Exercises

Your core muscles play a vital role in keeping your spine stable and supported. Exercises such as planks, bridges, and sit-ups can help to strengthen your abs and back muscles. Start with 10-12 repetitions of each exercise and gradually increase over time.

4. Yoga or Pilates

Yoga and Pilates can be great low-impact exercise options that focus on breath control, core strength, and flexibility. These types of exercises can help you to align your spine, relieve tension in your muscles and increase mobility. You can find many great online classes that cater to individuals with back pain.

5. Swimming

Swimming can be an excellent exercise option for low back pain sufferers as it reduces stress on your spine, reduces inflammation, and increases flexibility. Try to incorporate swimming into your routine 1-2 times per week and gradually increase your time in the pool.

6. Mindfulness Practice

In addition to physical exercise, mindfulness practice can be a useful tool in managing chronic pain. Meditation, breathing exercises, and relaxation techniques such as progressive muscle relaxation can help to reduce stress, which can contribute to pain

In conclusion, a full exercise program for low back pain relief should include stretching, aerobic activity, core strengthening exercises, yoga or Pilates, swimming, and mindfulness practice. Remember to start slowly and gradually increase your intensity over time. This can help to reduce your risk of injury and promote a healthy and active lifestyle.