Exercises for Lower Back Pain
In this guide, we will discuss seven exercises for lower back pain.
Sadly, about eighty percent of people will experience back pain at some point in their life. Exercise can help reduce stiffness, inflammation and pain.
If you have lower back pain, consult a doctor or physical therapist to get a diagnosis and a treatment plan to help you. Some of the exercises in this guide might not be appropriate for you.
Brisk Walking
Brisk walking is one type of steady state cardio that can help reduce stiffness and inflammation. Walking can also enhance core muscle endurance and reduce or prevent lower back pain. Try to start with short 5-10 minute walks and progress towards 30-60 minutes of brisk walking.
Bird Dog
Bird Dogs are an excellent exercise to prevent or reduce lower back pain. This simple movement builds core endurance. It also helps you learn to stabilize your spine while moving your arms and legs. You can try this exercise daily.
Start on hands and knees. With back straight, extend one arm and opposite leg. Hold one count, and then switch sides.
Cat to Camel
This gentle exercise improves spinal mobility. Get on the floor in a hands and knees position. Alternate between a rounded and arched position, while keeping your hips and shoulders still.
Try 5 to 10 reps of each position. You can try this exercise daily.
Plank
Done correctly, this exercise can also improve core endurance.
Get into a plank position with elbows under your shoulders. You should keep your back straight. Squeeze your muscles. Hold 20-30 seconds at a time. Try this exercise two to three times per week.
Side Plank
The side plank is part of Stuart McGill’s spinal fitness routine. Lay onto your side with your elbow underneath your shoulder. Lift hips up in a straight line with your torso. Hold 10-30 seconds before switching sides. Make sure to repeat on your other side.
Glute Bridge
This exercise can help you build strength in your glutes and help isolate movement at your hips from movement at your lower back, reducing the potential for more back pain.
Lie on your back with knees bent and feet flat. Tighten your abdominal muscles. Press your heels into the ground and lift your hips, holding one count at the top. Then return back to the start position.
Seated Row
The seated row trains your lats, rhomboids, rear deltoids and lower traps. Reintegrate these exercises into your exercise program to improve back strength and endurance and prevent back reinjury.
To do this exercise, sit at a hip high surface and hold onto a cable at ribcage height. Squeeze your back, bend your arms and pull the cable into your ribs. Reverse to the start position with arms straight. Try eight to twelve reps. You can try this exercise two or three times per week.
Final Thoughts
Back pain sucks. However, the exercises in this article can help decrease pain and increase mobility, or help you prevent pain before it starts.
