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5 Strengthening Exercises for Lower Back Pain

Lower back pain is a common complaint that affects many people at some point in their lives. Finding effective ways to manage and alleviate this pain is crucial for maintaining a healthy and active lifestyle.

One of the best ways to combat lower back pain is through targeted strengthening exercises. In this article, we will discuss how common lower back pain is, its various causes, and five effective exercises to help alleviate it.

Exercises To Help Lower Back Pain

Regular exercise can help alleviate lower back pain and protect against future issues (Why Movement Is So Important For Back Pain). Exercises that strengthen the muscles supporting the spine, improve flexibility, and promote better posture are particularly useful (VIDEO).

Below are five exercises that can help alleviate lower back pain. Our advice is to start slowly and build up gradually.

Begin with the Cat-Cow stretch. Perform this exercise 10 times, once or twice a week.

Cat-Cow Stretch

The cat-cow stretch helps improve flexibility and mobility in the spine.

  1. Start on your hands and knees, with your wrists directly under your shoulders, and your knees under your hips.
  2. Inhale as you arch your back and lift your head and tailbone towards the ceiling (cow pose).
  3. Exhale as you round your back and tuck your chin towards your chest (cat pose).

Tip: Many stretch exercises are best performed on a yoga mat.

As you feel more comfortable, add in other exercises. Again, repeat each exercise 10 times.

Partial Crunches

Partial crunches strengthen the muscles in your abdomen and lower back.

  1. Lie on your back, with your knees bent, and your feet flat on the floor.
  2. Cross your arms over your chest or place them behind your head.
  3. Slowly raise your shoulders off the floor, engaging your abdominal muscles. Hold for a few seconds before lowering them back down.

Bird Dog

The bird dog exercise helps improve core stability and balance.

  1. Start on your hands and knees, with your wrists directly under your shoulders, and your knees under your hips.
  2. Extend your right arm forward, and your left leg back, keeping your core engaged.
  3. Hold for a few seconds, then switch sides.

Pelvic Tilts

Pelvic tilts help strengthen the muscles in your lower back and pelvis.

  1. Lie on your back, with your knees bent, and your feet flat on the floor.
  2. Tighten your abdominal muscles, and push your lower back onto the floor, tilting your pelvis up slightly.
  3. Hold for a few seconds before releasing.

Bridge Exercise

Bridges help strengthen the muscles in your lower back, glutes, and hamstrings.

  1. Lie on your back, with your knees bent, and your feet flat on the floor.
  2. Lift your hips towards the ceiling, engaging your core and glutes.
  3. Hold for a few seconds before lowering back down.

As the exercises become easier, increase the number of repetitions. Eventually, increase the number of sessions.

There are numerous sources that recommend other exercises that should help with lower back pain (Exercises For Lower Back Pain).

It’s important to perform these exercises with proper form and technique to avoid exacerbating lower back pain. If you are experiencing persistent or severe back pain, it’s advisable to consult with your chiropractor before starting any new exercise routine.

How Should I Feel While Exercising?

When performing these exercises, it is essential that you ‘listen to your body’. You should feel a gentle stretch and mild muscle engagement, but not pain. If you experience sharp or severe pain, stop immediately and consult a healthcare professional.

Consistency is key to seeing improvements, so aim to incorporate these exercises into your regular routine.

How Common Is Lower Back Pain?

Lower back pain is one of the most prevalent health issues worldwide. It is estimated that up to 80% of adults will experience lower back pain at some point in their lives.

This condition can range from mild discomfort to severe pain that can significantly impact daily activities. Understanding the common causes of lower back pain and learning how to address them can help reduce the risk of chronic issues and improve overall quality of life.

What Causes Lower Back Pain?

Lower back pain can result from various factors, many of which are related to lifestyle choices and habits.

  • A Sedentary Lifestyle: A sedentary lifestyle, characterised by prolonged periods of sitting or inactivity, can lead to muscle weakness and stiffness in the lower back.
  • Excess Weight: Carrying excess weight puts additional strain on the lower back, leading to pain and discomfort.
  • Nutritional Deficiencies: Lack of essential nutrients, such as calcium and vitamin D, can weaken bones and muscles, contributing to lower back pain.
  • Poor Ergonomics: Improper posture and ergonomics while sitting, standing, or working can cause misalignment and strain in the lower back.
  • Poor Footwear Choice: Wearing unsupportive shoes can affect your posture and alignment, leading to lower back pain.
  • Poor Sleeping Posture: Sleeping in awkward positions or on an unsupportive mattress can contribute to lower back pain.
  • Improper Lifting Techniques: Lifting heavy objects without proper technique can cause strain and injury to the lower back muscles.
  • Inadequate Core Strength: Weak core muscles can lead to poor posture and increased strain on the lower back.
  • Smoking: Smoking can reduce blood flow to the spine, leading to disc degeneration and lower back pain.

Conclusion: 5 Strengthening Exercises For Lower Back Pain

Lower back pain is a common issue, but with the right approach, it can be managed effectively.

By understanding the causes of lower back pain and incorporating targeted exercises into your routine, you can strengthen your lower back, improve flexibility, and reduce discomfort. The Cat-Cow Stretch, Partial Crunches, Bird Dog, Pelvic Tilts, and Bridge Exercise are excellent exercises to get started with.

If you’re looking for more guidance on how to train lower back muscles or need personalised advice, consider consulting a chiropractor. With the right advice, you can alleviate lower back pain and enhance your overall quality of life.

James Barber

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