Low back pain is a common problem that affects nearly all of us for at least once in our lifetime.
If you have back pain, you’ll be glad to know that exercises are very effective in managing lower back pain.
Learn how Hayley, Jan, Dr Christian, Michaela, Huw, Elizabeth Tiffany , WT Police officer, M Taylor and Franco successfully rehabbed their back injuries and beat their back pain.
Customised lower back pain exercises will help you activate the weak muscles of your back and legs while some stretches the tight muscles.
Let’s have a look at some common causes of low back pain and then I’ll guide you step by step about some simple but really effective back exercises.
Possible causes of low back pain
Did you know?
There are multiple causes of lower back pain and recommended exercises for lower back pain in each case are different.
Here are some of the common causes of low back pain.
Muscle spasm
Tightness is muscles present parallel to your spine (para-spinal muscles) or in the muscles of thighs and buttocks can cause low back pain. (1)
Muscle or ligament tear
Microscopic or macroscopic tears in muscles or ligaments of your back can also result in low back pain.
Herniated disc
Protruded, bulging or herniation of spinal discs of the back is also a common cause of low back pain. (2)
Arthritis and osteoporosis
Did you know that another common cause of low back pain is arthritis and osteoporosis of your spine?
7 Exercises for Lower Back Pain
Exercises and your core play a crucial role in managing low back pain and that is the reason you should be aware of these beneficial 7 exercises for lower back pain.
1. Bridging
This exercise activates core muscles of your spine and is one of the most commonly recommended exercises for lower back pain. (3)
- Simply lie down on your back with your knees slightly bent and heels placed on the ground.
- Keeping your arms at sides and palms touching the ground, slowly lift your buttocks off the floor/mat until your thighs are in line with your hips.
- Hold this position for 4-5 seconds.
- Slowly return to the starting position and repeat.
2. Prone Straight Leg Raise (SLR)
This is one of those exercises for lower back pain that targets muscles in your buttocks
- Lie on your belly with face turned to one side and arms on sides.
- Keeping your knee straight, slowly lift your one leg off the ground/mat and raise it towards the ceiling.
- Slowly lower it down to the ground and repeat with the other leg.
3. Piriformis stretch
This is one the routinely prescribed physiotherapy exercises for lower back pain (4) and it targets a small muscle present in your buttock i.e. Piriformis. This stretch is also one of the recommended morning stretches for lower back pain.
- Lie on your back with knees slightly bent and heels placed on the ground.
- Place your right ankle over the left knee and gently pull your left thigh toward the chest.
- Hold the end position for 4-5 seconds and repeat to the other side.
Do you have lower back pain that is confined to a specific area? This might be due to postures, work place or how your muscles are conditioned.
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4. Hamstring stretch
If you are looking for morning stretches for lower back pain, this one is a must to perform. (5)
- Lie on your back with knees bent and heels on the ground.
- Take a towel and make a loop around the sole of your one foot.
- Lift your foot off the ground and straighten your knee.
- At the end position, gently pull your foot towards the chest with the help of the towel until your feel a gentle stretch in your hamstrings.
- Hold this position for 4-5 seconds and repeat to the other side.
5. Knee to chest
This exercise is one of the safest and simplest physiotherapy exercises for lower back pain.
- Lie on your back with legs straight.
- Lift your one foot off the ground and bend your knee, bringing it towards your chest.
- Gently grip your knee with both hands and slowly pull it towards your chest.
- Feel the stretch in your hamstrings muscles and hold for 4-5 seconds.
- Repeat to the other side as well.
6. Pelvic Tilts
Limitation in movement of your pelvis (hip bones) can also cause back pain. (6) That’s why pelvic tilts are one of the most commonly performed exercises for lower back pain to keep your pelvis mobile.
- Lie on your back with knees bent and heels placed on the ground.
- Tighten your belly by contracting your muscles and try pressing the ground with your back.
- Your hips or pelvis should rotate backward and downward.
- Now, slowly exhale and rotate your pelvis in forward and upward direction.
- Repeat for 10-15 times.
7. Lumbar side flexion
How can we forget about lumbar side flexion when talking about lower back pain exercises?
This exercise targets muscles present on each side of your back (known as side flexors).
- Stand tall with feet slightly apart and arms at sides.
- Slowly lean to one side, moving your shoulder downward and try touching your fingers with the ground.
- Feel a slight stretch on the opposite side of your body and hold for 4-5 seconds.
- Slowly return to the standing position and repeat to the other side.
Is it getting difficult to manage your back pain despite performing exercises?
You may need proper assessment followed by prescription of individualised exercises designed according to your body.
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Single Best Exercise for Lower Back Pain – Cobra Pose
After getting to know about those commonly performed lower back pain exercises, you should also be aware of this bonus exercise that is called cobra pose in Yoga or Mckenzie exercise. (7)
- To perform this exercise, lie on your belly with your hands under your shoulders.
- Press your hands on the ground and slowly lift your shoulders off the floor.
- Hold the end position for at least 4-5 seconds without holding your breath.
Join a Guided Programme for Lower Back Exercises
As we discussed in the beginning there are several causes of low back pain ranging from mild muscular spasm to serious disc herniation.
Though all of the above mentioned lower back pain exercises are safe to perform – we are all different and react differently to pain therefore, you should perform these exercises under supervision only.
It is recommended to join a guided programme for lower back pain under the supervision of a qualified and experienced personal trainer for safety and achieving rapid relief.
If you have been suffering from this low back pain for a while and eagerly want to get rid of it, join a lower back pain rehab programme now.
Book your FREE ONLINE CONSULTATION now.
REFERENCES
- Kisner C, Colby LA, Borstad J. Therapeutic exercise: foundations and techniques: Fa Davis; 2017.
https://books.google.com.pk/books?hl=en&lr=&id=yZc6DwAAQBAJ&oi=fnd&pg=PR1&dq=Kisner+C,+Colby+LA,+Borstad+J.+Therapeutic+exercise:+foundations+and+techniques:+Fa+Davis%3B+2017.&ots=Nfu1H3kFOb&sig=BnKwYjYF6VVXI3pcSbMfk1v32LY&redir_esc=y
- Snell RS. Clinical neuroanatomy: Lippincott Williams & Wilkins; 2010.
https://books.google.com.pk/books?id=ABPmvroyrD0C&printsec=frontcover&dq=Snell+RS.+Clinical+neuroanatomy:+Lippincott+Williams+%26+Wilkins%3B+2010.&hl=en&sa=X&redir_esc=y#v=onepage&q=Snell%20RS.%20Clinical%20neuroanatomy%3A%20Lippincott%20Williams%20%26%20Wilkins%3B%202010.&f=false
- Guthrie RJ, Grindstaff TL, Croy T, Ingersoll CD, Saliba SA. The effect of traditional bridging or suspension-exercise bridging on lateral abdominal thickness in individuals with low back pain. Journal of sport rehabilitation. 2012;21(2):151-60.
https://journals.humankinetics.com/view/journals/jsr/21/2/article-p151.xml
- Cummings M. Piriformis syndrome. Acupuncture in medicine. 2000;18(2):108-21.
https://journals.sagepub.com/doi/abs/10.1136/aim.18.2.108
- Lee J-h, Kim T-h. The treatment effect of hamstring stretching and nerve mobilization for patients with radicular lower back pain. Journal of physical therapy science. 2017;29(9):1578-82.
https://www.jstage.jst.go.jp/article/jpts/29/9/29_jpts-2017-208/_article/-char/ja/
- Król A, Polak M, Szczygieł E, Wójcik P, Gleb K. Relationship between mechanical factors and pelvic tilt in adults with and without low back pain. Journal of back and musculoskeletal rehabilitation. 2017;30(4):699-705.
https://content.iospress.com/articles/journal-of-back-and-musculoskeletal-rehabilitation/bmr140177
- Machado LAC, De Souza MVS, Ferreira PH, Ferreira ML. The McKenzie method for low back pain: a systematic review of the literature with a meta-analysis approach. Spine. 2006;31(9):E254-E62.
https://journals.lww.com/spinejournal/Abstract/2006/04200/The_McKenzie_Method_for_Low_Back_Pain__A.22.aspx
