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.
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.
The cat-cow stretch helps improve flexibility and mobility in the spine.
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 strengthen the muscles in your abdomen and lower back.
The bird dog exercise helps improve core stability and balance.
Pelvic tilts help strengthen the muscles in your lower back and pelvis.
Bridges help strengthen the muscles in your lower back, glutes, and hamstrings.
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.
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.
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.
Lower back pain can result from various factors, many of which are related to lifestyle choices and habits.
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.