What is the best exercise to relieve lower back pain?
Many people ask ‘what is the best exercise to relieve lower back pain?’
A combination of strength training, cardio training and flexibility training can help relieve your lower back pain. Make sure you learn proper strength training form and avoid any exercises that make your pain worse. Make sure to do stability exercises like bird dogs, dead bugs and planks to improve core endurance and strength. My article on the best exercises for lower back pain can help you get started.
Cardio training like brisk walking, using an elliptical or swimming can often reduce lower back pain. Try to perform 30 minutes of cardio at a moderate intensity up to five times per week.
Some flexibility training can also help reduce lower back pain. Aim to include hip flexor stretches, stretches for your upper back and hamstring stretches. You can also try cat to camel stretches. However, you may want to avoid standing toe touches or ballistic stretches as they can make your pain worse.
What are the 3 simple exercises for back pain?
Three simple exercises for back pain include the bird dog, McGill crunch and side plank. These three exercises improve core strength and endurance without putting excess stress on your spine. Stuart McGill endorses these three exercises for lower back pain.
What activities make back pain worse?
Ballistic stretching, single leg exercises and exercises on your back can often make your back pain worse. If you have acute back pain, talk to your health care provider about exercises you should potentially avoid to keep your pain from getting worse.
Does walking help lower back pain?
Walking can help improve lower back pain. Brisk walking with arm motion can reduce back stiffness. Additionally, walking can improve core strength and endurance to reduce pain. Finally, walking can reduce pain by reducing inflammation.
However, slow walking might actually increase stiffness and pain. Try to keep a brisk pace to reduce back pain.
Should I stretch with lower back pain?
You should definitely stretch if you have lower back pain. However, some stretches can improve your pain while other stretches can make it worse.
Try to include hip and quad stretches, hamstring stretches, and upper back stretches. For example, you can try a seated upper back rotation to improve low back pain. You can also try cat to camel stretches on your hands and knees. However, avoid bouncing stretches and standing toe touch stretches.
Final Thoughts
Hopefully these tips will help you reduce or even prevent lower back pain. If any of these tips helped you, please leave a comment below.
