Relieve Lower Back Pain with these Exercises
Lower back pain is a common worldwide health issue. It can occur in all ages and both sedentary and active people from office workers to sports people. Unfortunately most people’s reaction to lower back pain is to lie down and stay off their feet. But often this can make the pain worse. The most effective lower back pain exercises are the ones that improve the strength of the muscles that support the spine, increase the range of motion and help to reduce the stiffness that leads to pain.
Exercise is Better than Bed Rest
It may seem strange but for most lower back pain exercise is better than rest. If you don’t move much the muscles around your back can stiffen up. Circulation to the area is reduced which can delay recovery. The result is stiffnes and painful symptoms can develop.
This helps to bring fresh blood flow to the muscles and discs of the lower back supplying them with nutrients and removing toxic waste. And simple exercises also strengthen your lower back muscles decreasing the strain on the spine. Ultimately regular exercise is one of the best ways to prevent back pain.
Disclaimer: If you have severe back pain or your pain is the result of injury make sure you consult a GP or physiotherapist before starting to exercise.
Cat-Cow: Mobilises the Spine
The cat-cow is a yoga-inspired stretch that involves moving the spine. It’s a good exercise to start with if you have lower back pain as it is low-impact and immediately provides relief for stiffness.
This exercise is done on all fours, with the wrists directly below the shoulders and the knees directly below the hips. Inhale allowing your belly to fall towards the floor lift your chest and look slightly up. This is the cow position. On the exhale curve your back towards the sky tuck your head towards your chest and pull your belly button towards your spine. This is the cat position. Slowly repeat these two positions ten to 15 times.
Pelvic Tilts to Strengthen Core Muscles
Poor core (abdominal) muscle strength is a common cause of lower back pain. The core is more than just your abdominal muscles. It is the muscles that encircle your waist and help to support your spine from all angles.
Pelvic tilts are a simple, easy exercise to get these muscles going. Start lying on your back with your knees bent and feet on the ground. Tighten your abdominal muscles to gently press your lower back down. Hold for a few seconds then relax. This exercise helps train your core to work and relieves your lower back. Repeat ten to 15 times.
Glute Bridges to Strengthen the Hip and Back
The muscles of the butt (glutes) are one of the most important groups of muscles for the health of your lower back and they are weak in most seated office workers. If the glutes are not doing their fair share of work the lower back muscles end up doing the work and become fatigued and painful.
To perform a glute bridge start on your back with your knees bent and feet apart. Lift hips, keeping your body in a straight line from shoulders to knees. At the top squeeze your butt and hold for a couple of seconds and then lower. Do ten to 15 repetitions. As you get stronger you can hold the top position for longer.
Lower Back and Hip Stretches in Child’s Pose
Child’s pose is a relaxing pose which stretches the lower back and hips. It’s particularly beneficial after you’ve been sitting or standing for a long time.
Sit on your knees and move your hips back towards your heels. Extend your arms in front of you on the floor and relax your head. Concentrate on breathing and extending your lower back upwards as you inhale. Stay for 30 seconds – two minutes. If your hips can’t reach your heels place a rolled up towel between your hips.
Bird Dog for Core Stability
The bird dog exercise is a balance and core stability exercise. It trains the deep muscles of the spine that keep your back upright while you walk, bend, twist and lift.
Begin on all fours in a table top position. Simultaneously reach your right arm out in front and left leg back while keeping your hips square and core active. Hold for two or three seconds and bring back to the starting position and repeat with the opposite arm and leg. That is one rep. Do ten on each side. Make sure to keep it slow and controlled.
Final Thought
The best lower back exercises are simple but they need to be done regularly. Repeating these exercises a few times per week will make a difference in terms of strength, flexibility and pain over time. As well as exercise be aware of the amount of time you spend sitting how you sleep and if your work posture is making the pain worse. Back pain isn’t life-threatening. With the right treatment most people can relieve or cure it and return to a normal life.
FAQs
Q: How many times a week should I do the exercises? A: 3-5 days per week. It’s more important to be consistent than intense particularly in the beginning.
Q: Will exercise aggravate my back pain? A: If you’re not careful or don’t start slowly yes. Take it slow, concentrate on technique and listen to your body. If there is shooting pain stop and seek further advice.
Q: When will I start to feel better? A: Most people will see some improvement in one to two weeks of exercising regularly. It takes four to eight weeks for changes in strength and pain to occur.
Q: Can I do these exercises when I’m pregnant? A: Some moves like cat-cow and child’s pose are generally recommended during pregnancy but make sure to talk to your doctor or midwife about the safety of these types of exercises when pregnant.
Q: Do I apply heat or ice while doing these exercises? A: Heat is generally used to treat stiff muscles and chronic pain but ice for inflammation. Warming up with a hot pack prior to exercise can help relax muscles.
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