Here are the Exercise for Lower Back Pain. Lower back pain is a common issue that affects millions of people across the world. It can be caused by a variety of factors such as poor posture, lack of physical activity, age-related changes, and underlying health conditions. While pain medications and rest may provide temporary relief, exercise is one of the best ways to alleviate and prevent lower back pain. Here, we’ll discuss the best exercises for low back pain and how they can help alleviate and prevent this common issue.
If you have lower back pain, you’re not alone. Many people experience this problem due to long periods of sitting at work or at home. This lack of movement can weaken your back muscles and lead to discomfort and pain.
But don’t worry, there are exercises you can do to help relieve your lower back pain. In this article, we’ll discuss some of the best exercise for lower back pain. By incorporating these exercises into your routine, you can help alleviate your pain and prevent it from returning in the future.
Why do I have lower back pain? What Causes Lower Back Pain?
It is important to identify the underlying cause of your lower back pain in order to determine the most effective exercises for lower back pain relief. Some common causes of lower back pain include poor posture, injury, overuse, and muscle strain.
Sitting for extended periods of time, especially at a desk job, can put a lot of stress on the lower back and lead to pain. To prevent and relieve lower back pain, it is important to engage in regular stretching and strengthening exercises that target the muscles in the lower back.
It is never too early or late to start taking care of your back, and incorporating the right exercises into your daily routine can help prevent and alleviate lower back pain. So, make sure to include these lower back exercises for pain as a part of your daily routine for a healthier and pain-free back.
There are many reasons why someone may experience lower back pain, including:
Strains and sprains: Overuse of muscles and ligaments in the lower back can cause pain and discomfort.
Herniated disk: This occurs when the soft inner core of a disk bulges out and puts pressure on nearby nerves.
Degenerative disk disease: As people age, their disks can lose height and fluid, leading to back pain.
Sciatica: This is a condition in which a herniated disk or spinal stenosis causes compression of the sciatic nerve, leading to pain that runs down the leg.
Osteoarthritis: The breakdown of cartilage in the spine can cause pain and stiffness in the lower back.
Stenosis: This is a condition in which the spinal canal narrows and puts pressure on the spinal cord and nerves.
Poor posture: Slouching or sitting for long periods of time in an awkward position can cause lower back pain.
Stress: Tension and stress can cause muscles in the lower back to tighten, leading to pain.
Other medical conditions: Lower back pain can also be caused by conditions such as osteoporosis, spinal tumors, or fibromyalgia.
It is important to consult with a doctor or healthcare provider to determine the underlying cause of lower back pain, as some causes may require medical treatment or therapy.
Best Exercise for Lower Back Pain
Before doing any exercises for lower back pain, it is important to speak with a doctor or therapist first. They can advise if these exercises are safe for you and if there are any specific exercises that would be more beneficial. Here are three of the best exercise for lower back pain, with pictures to help guide you.
1. Stretching Exercises | Exercise for Lower Back
Stretching is a simple but effective way to improve mobility, reduce stiffness, and alleviate lower back pain. Some of the best stretching exercise for low back pain include:
a) Hamstring Stretch:
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This exercise targets the muscles in the back of your thigh and helps alleviate lower back pain. Start by lying flat on your back with both legs extended. Then, slowly lift one leg off the ground and bring your knee towards your chest. Hold the stretch for 20-30 seconds and then switch to the other leg.
Start by lying on your back with your legs straight out in front of you.
Keeping one leg straight, bring the other knee up towards your chest.
Hold the back of your thigh and gently pull the leg towards your chest until you feel a stretch in the back of your thigh.
Hold this position for 15 to 30 seconds, then release and repeat with the other leg.
You can also perform the stretch while standing by placing your heel on a raised surface and keeping your knee straight.
b) Cat-Cow Stretch:
This exercise helps improve mobility in your lower back and spine. Start on all fours with your hands directly under your shoulders and your knees under your hips. Slowly arch your back and look up, then return to the starting position and round your back and look down. Repeat 10-15 times.
Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Make sure your spine is in a neutral position, with your back straight and your neck aligned with your spine.
Inhale and arch your back, lifting your head and tailbone towards the ceiling while keeping your hands and knees on the floor. This is the “cow” position.
Exhale and round your spine, bringing your head and tailbone towards each other while keeping your hands and knees on the floor. This is the “cat” position.
Repeat this movement, alternating between the “cat” and “cow” positions for several breaths. Focus on moving smoothly and slowly, and take deep breaths throughout the exercise.
Finish by returning to the starting position and resting for a few breaths before repeating the exercise. Aim to do 2-3 sets of the Cat-Cow stretch, with 8-10 repetitions in each set.
c) Child’s Pose:
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This stretch is gentle and helps release tension in your lower back. Start on all fours and slowly sit back on your heels while reaching your arms forward. Hold the stretch for 30-60 seconds.
Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
As you exhale, bring your hips back towards your heels, reaching your arms forward. Keep your head and neck relaxed.
Hold the stretch for 30-60 seconds, taking deep breaths in and out.
To release the stretch, inhale and push back up to starting position, returning to your hands and knees.
It’s important to listen to your body when doing Child’s Pose and not push too far. If you feel any discomfort, release the stretch and try it again with a gentler stretch. Repeat the pose 2-3 times for maximum benefit.
2. Strengthening Exercises | Exercise for Lower Back
Stretching is a simple but effective way to improve mobility, reduce stiffness, and alleviate lower back pain. Some of the best stretching exercises for the lower back include:
a) Bridging:
This exercise targets the muscles in your lower back and glutes. Start by lying flat on your back with your knees bent and feet flat on the ground. Then, lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Hold the position for a few seconds, then lower your hips back to the ground. Repeat 10-15 times.
- Lie on your back with your hands by your sides, your knees bent and feet flat on the floor.
- Make sure your feet are under your knees.
- Tighten your abdominal and buttock muscles.
- Raise your hips up to create a straight line from your knees to shoulders.
- Squeeze your core and try to pull your belly button back toward your spine.
- If your hips sag or drop, lower yourself back on the floor.
- The goal is to maintain a straight line from your shoulders to your knees and hold for 20 to 30 seconds. You may need to begin by holding the bridge position for a few seconds as you build your strength. It’s better to hold the correct position for a shorter time than to go longer in the incorrect position.
- Aim for 10 repetitions and two sets.
b) Superman:
This exercise targets the muscles in your lower back, glutes, and hips. Start by lying flat on your stomach with your arms and legs extended. Then, lift your arms, legs, and chest off the ground and hold the position for a few seconds. Lower back down and repeat 10-15 times.
- Lie on your stomach with your arms extended out in front of you and your legs long.
- Lift your hands and feet off the ground approximately 6 inches, or until you feel a contraction in your lower back.
- Engage your core muscles by slightly lifting your belly button off the floor. Reach away with your hands and feet. Be sure to look at the floor during this exercise to avoid neck strain.
- Hold for 2 seconds.
- Return to starting position. Repeat 10 times.
c) Wall Sits:
This exercise targets the muscles in your lower back, glutes, and legs. Start by standing with your back against a wall and slowly lowering yourself until your knees are bent at a 90-degree angle. Hold the position for 30-60 seconds and then stand back up. Repeat 10-15 times.
- Stand facing a wall with your feet hip-width apart and about two feet away from the wall.
- Slowly slide down the wall until your knees are bent at a 90-degree angle and your thighs are parallel to the floor.
- Keep your back straight and pressed against the wall. Your hands can be placed on your hips or resting by your sides.
- Hold this position for 30 seconds to a minute, breathing deeply and focusing on engaging your core and lower body muscles.
- Slowly stand back up, straightening your legs.
- Repeat for 3 to 5 sets.
It’s important to maintain good form throughout the exercise and not to lean forward or arch your back. You can also increase the difficulty by holding the wall sit for longer periods of time or adding weight to your hands.
3. Pilates Exercises | Exercise for Lower Back
Pilates is a form of exercise that focuses on improving core stability, posture, and flexibility. Pilates exercises can also help alleviate and prevent lower back pain. Some of the best Pilates exercises for the lower back include:
a) The Swan:
This exercise targets the muscles in your lower back and glutes. Start by lying flat on your stomach with your arms under your forehead and legs extended. Then, slowly lift your head, chest, and legs off the ground and hold the position for a few seconds. Lower back down and repeat 10-15 times.
- Start by lying on your stomach with your arms extended in front of you, palms down.
- Slowly raise your head and chest off the ground, lifting your arms up and reaching forward.
- Hold this position for a few seconds, feeling the stretch in your lower back.
- Slowly lower your head and chest back to the ground, and repeat for several repetitions.
It’s important to keep your back straight and avoid arching it excessively. This will help to target the lower back muscles and avoid putting unnecessary stress on the neck and upper back.
b) The Pelvic Tilt:
This exercise targets the muscles in your lower back and helps improve posture. Start by lying flat on your back with your knees bent and feet flat on the ground. Then, tilt your pelvis forward until
Lie down on your back with your knees bent and your feet flat on the floor.
Tighten your abdominal muscles by pulling your belly button in towards your spine.
Push your lower back into the floor by tilting your pelvis up towards your ribcage. Hold this position for 5-10 seconds.
Relax your abdominal muscles and let your pelvis return to a neutral position.
Repeat this exercise 10 times, or as recommended by your doctor or therapist.
It’s important to keep your breathing slow and steady while doing this exercise. Avoid arching your back too much or pushing your pelvis too far up, as this could put unnecessary stress on your lower back. If you experience any discomfort, stop the exercise and consult with your doctor or therapist.
Physiotherapy exercises for lower back pain
There are several physiotherapy exercises that can help to relieve lower back pain. These exercises are designed to strengthen the muscles in the lower back, improve flexibility and mobility, and reduce pain and discomfort. Some common physiotherapy exercises for lower back pain include:
Cat-Cow Stretch: Get on your hands and knees with your back straight. Alternately round your back up towards the ceiling and then arch it down towards the floor.
Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis upwards towards your rib cage.
Hamstring Stretches: Lie on your back with one knee bent and the other leg extended straight up towards the ceiling. Hold the back of your thigh and gently pull your leg towards your chest.
Knee to Chest Stretch: Lie on your back and bring one knee up towards your chest. Hold for a few seconds and then release. Repeat with the other leg.
Bridging: Lie on your back with your knees bent and feet flat on the floor. Tighten your buttocks and lift your hips up towards the ceiling.
Superman Exercise: Lie on your stomach with your arms and legs extended. Simultaneously lift your arms, legs, and chest off the floor.
It is important to consult with a physiotherapist before starting any new exercise program, especially if you have a history of lower back pain. A physiotherapist can help you determine the best exercises for your specific needs and ensure that you are doing them correctly to avoid further injury.
Is there any single best exercise for lower back pain?
It is difficult to identify a single best exercise for lower back pain as the best exercise will depend on the specific cause and severity of an individual’s lower back pain. However, the McKenzie Extension exercise is often recommended by physiotherapists and is considered to be one of the most effective exercises for lower back pain.
The McKenzie Extension exercise is performed as follows:
Start by lying on your stomach with your arms extended above your head.
Slowly raise your arms, chest, and legs off the floor while keeping your head down.
Hold this position for 5-10 seconds and then slowly lower yourself back down to the starting position.
Repeat for 8-10 repetitions.
The McKenzie Extension exercise helps to stretch and strengthen the muscles in the lower back, which can help to alleviate lower back pain. However, it is important to consult with a physiotherapist before starting this or any other exercise, as certain underlying conditions may require different exercises or modifications.
Core strengthening exercises for lower back pain
Core strengthening exercises can be effective in treating and preventing lower back pain. The core muscles, including the abdominal muscles, oblique muscles, and lower back muscles, play a crucial role in supporting the spine and maintaining good posture. Here are some core strengthening exercises that can help alleviate lower back pain:
Plank: Get into a push-up position, but instead of lowering yourself to the ground, hold yourself in a straight line from head to heels.
Bridging: Lie on your back with your knees bent and feet flat on the floor. Tighten your glutes and lift your hips towards the ceiling.
Side Plank: Lie on your side with your elbow directly under your shoulder and your legs stacked on top of each other. Hold yourself up in a straight line from head to heels.
Superman: Lie on your stomach with your arms and legs extended. Simultaneously lift your arms, legs, and chest off the floor.
Russian Twists: Sit on the floor with your knees bent and your feet flat on the floor. Hold your hands together and twist your torso from side to side.
Bird Dog: Get on your hands and knees. Simultaneously lift one arm and the opposite leg, hold for a few seconds, and then lower back down. Repeat on the other side.
It is important to start with a light weight and gradually increase the resistance as you build strength. It is also important to seek the advice of a physiotherapist or a medical professional before starting any new exercise regimen, especially if you have a history of lower back pain.
Bottom Line
Lower back pain is a common issue that affects many people and can be caused by various factors such as poor posture, lack of physical activity, and underlying health conditions.
Exercise is a great way to alleviate and prevent lower back pain. The blog discusses the best stretching and strengthening exercises for the lower back as well as the best Pilates exercises.
The stretching exercises discussed are Hamstring Stretch, Cat-Cow Stretch, and Child’s Pose. The strengthening exercises are Bridging, Superman, and Wall Sits. The Pilates exercises discussed are The Swan and The Pelvic Tilt.
These exercises can help improve mobility, reduce stiffness, and strengthen the muscles in the lower back to alleviate and prevent lower back pain.
