The definition of lower back pain (LBP) varies based on where the discomfort is felt, typically centred around the lower ribs and hip areas. LBP is a musculoskeletal issue that ranks among the prime causes of disability globally, affecting approximately 84% of individuals at some point. This condition is prevalent across all age groups, impacting both older people and children alike and is a significant contributor to worldwide disability.
Lower back pain is a frustratingly common complaint, but it doesn't have to rule your life. Whether you experience occasional twinges or chronic discomfort, taking charge of your back health is essential. The good news? Simple yet effective exercises for lower back pain can significantly improve your condition.
This blog unveils the knowledge and tools to become your back pain warrior. We'll look at 15 exercises for lower back pain proven to strengthen the core muscles that support your spine, improve flexibility, and alleviate pain. From gentle stretches to strengthening exercises, this guide caters to all fitness levels, allowing you to tailor a routine that fits your needs. Keep reading to learn more!
Table Of Contents
1. What Is The Best Exercise To Relieve Lower Back Pain?
2. 15 Most Effective Exercises For Lower Back Pain
2. How To Tell If Back Pain Is Muscle Or Disc?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
What Is The Best Exercise To Relieve Lower Back Pain?
Here are some of the best exercises to relieve lower back pain:
Exercise | Instructions | Benefits |
Partial Crunches | Lie down with your knees bent and hands behind your head. Engage core muscles, lift shoulders off the floor, and lower back down. Aim for 10-15 repetitions. | Strengthening core muscles, improving spinal stability, and enhancing posture. |
Pelvic Tilts | Lie on your back; bend your knees, and your feet must be flat on the floor. Tilt pelvis upward, pressing lower back into the floor, then release. Repeat for 10-15 repetitions. | Improve flexibility and stability in the lumbar spine and reduce tension in lower back muscles. |
Bird-Dog Exercise | Lie on your back; your knees must be bent, and your feet must be flat on the floor. Tilt pelvis upward, pressing lower back into the floor, then release. Repeat for 10-15 repetitions. | Improve flexibility and stability in the lumbar spine and reduce tension in lower back muscles. |
Cat-Cow Stretch | Start by placing your hands and knees on the floor. Arch back upwards while exhaling (cat pose), then arch back downwards while inhaling (cow pose). Repeat for 10-15 repetitions. | Mobilising spine, reducing tension in lower back muscles. |
Hamstring Stretches | Sit on the floor with your right leg extended and your left leg bent. Hinge forward at the hips and keep your back straight. Hold for 20-30 seconds, then switch legs. | Relieving tension in hamstring muscles, reducing strain on the lower back. |
Bridges | Lie down on your back with your knees bent, and your feet must be flat on the floor. Lift hips towards the ceiling, squeezing glutes at the top. Hold briefly, then lower back down. Aim for 10-15 repetitions. | Strengthening glutes and lower back muscles, improving pelvic stability. |
Also Read: What is the Best Time To Exercise? Know 7 Ways To Determine It!
15 Most Effective Exercises For Lower Back Pain
Here are 15 exercises for lower back pain that can help with getting rid of the pain and strengthen the lower back:
1. Pelvic Tilts
Lie down on your back with your knees bent. Gently engage your abdominal muscles to flatten your lower back against the floor. Hold for a few seconds, then release. | Aim for 10-15 repetitions | This pose strengthens and supports the core |
2. Cat-Cow Stretch
Start on your hands and knees. Arch your back upwards while exhaling (cat pose). Arch your back downwards while inhaling (cow pose). | Repeat for 10-15 repetitions. | This pose stretches and mobilises the core. |
3. Partial Crunches
Lie on your back. Your knees should be bent, and your hands should be behind your head. Alleviate your shoulders above the floor by using your abdominal muscles. Hold briefly, then lower back down. | Aim for 10-15 repetitions. | It strengthens the core. |
4. Bird-Dog
Lie on your back. Your knees should be bent, and your hands should be behind your head. Alleviate your shoulders above the floor by using your abdominal muscles. Hold briefly, then lower back down. | Perform 5-10 repetitions on each side. | Improves balance and stability. |
5. Bridges
Lie down on your back and face the sky with your knees bent. Lift your hips off the ground while pressing in your glutes and engaging your core. Hold for a few seconds, then come back down. | Hold the stretch for around a minute. | Stretches lower back and hips. |
6. Child's Pose
Start on your hands and knees Sit back on your heels and try reaching your arms forward. | Hold the stretch for somewhere between 30 to 60 seconds. | Stretches lower back and hips. |
7. Seated Forward Bend
Extend your legs and sit on the floor. Hinge at the hips and try reaching your toes. | Hold for 30 seconds to 1 minute. | It stretches the hamstrings and lower back. |
Also Read: 10 Dynamic Ab Exercises With Dumbbells For A Sculpted Midsection!
8. Knee-To-Chest Stretch
Lie down on your back and bend your knees. Bring one knee closer to your chest while the other foot is flat on the floor. | Hold for 30 seconds, then switch legs. | It stretches the lower back and glutes. |
9. Quadruped Arm/Leg Raise
Begin on your hands and knees. Extend your right arm forward and the left leg back while your hips and shoulders are square. Hold for a few seconds, then switch to the other side. | Perform 5-10 repetitions on each side. | This improves core stability. |
10. Hip Flexor Stretch
Kneel on your right knee; meanwhile, the left foot is flat on the floor before you. Push your hips forward gently until you feel a stretch in the front of your hip. | Hold for 30 seconds, then switch sides. | Strengthens core muscles and improves stability. |
11. Side Plank
Lie with your legs stacked and prop yourself up on your forearm. Lift your hips off the floor. | Hold for 20-30 seconds, then switch sides. | It strengthens the core muscles. |
12. Standing Hamstring Stretch
Stand with one foot elevated on a surface in front of you. Hinge at your hips and lean in the forward direction as much as you feel a stretch in the back of your thigh. | Hold for around 30-40 seconds, then switch legs. | It stretches hamstring |
13. Wall Sit
Lean against a wall, keeping your feet shoulder distance apart. Slide down until knees are bent at a 90-degree angle. | Hold for 20-30 seconds. | It strengthens the quadriceps and glutes. |
14. Prone Press-up
Lie flat on your stomach with your hands on the floor under your shoulders. Push upwards with your arms while keeping your hips and pelvis on the floor. | Perform 10-15 repetitions. | It stretches your spine and strengthens the back muscles. |
15. Cobra Stretch
Lie flat on your stomach with your hands on the floor under your shoulders. Use your arms to push up while keeping your hips and pelvis on the floor. | Hold for 20-30 seconds. | It increases the elasticity of your spine and strengthens the back muscles. |
How To Tell If Back Pain Is Muscle Or Disc?
In 2020, lower back pain affected close to 619 million people globally, according to WHO. Wondering what exactly is it that is so bothersome? The human spine is a complex structure composed of vertebrae, intervertebral discs that sit between the vertebrae bones, and many interlinking nerves, muscles, and ligaments.
The intervertebral discs act as shock absorbers for the spine. They have a tough outer layer known as annulus fibrosis and a soft gel-like centre. The spine is the protective unit that is the house for all the nerves. It is like a cable protector between the brain and the rest of the body. Defining pain in the spinal cord can be a little tricky, and differentiating between back pain caused by muscle issues and pain originating from spinal disc problems can be challenging, but there are specific indicators to consider:
1. Location of Pain
Back pain arising from muscles often presents as a dull, achy sensation localised to the muscles surrounding the spine. Conversely, pain from disc-related issues may be sharp and shooting, usually radiating down the buttocks, thighs, or legs, a phenomenon known as sciatica. This occurs when a spinal nerve is compressed or irritated by a herniated or bulging disc.
Also Read: Discover The Most Effective Workout Routine For Back Strength And Posture!
2. Onset of Pain
Muscle-related back pain develops gradually due to overuse, poor posture, or muscle strain. Conversely, disc-related pain may have a sudden onset, mainly caused by a herniated disc pressing on a nerve.
3. Aggravating Factors
Activities that strain the muscles, such as bending, lifting, or twisting, may exacerbate muscle-related back pain. In contrast, disc-related pain may worsen with activities that increase pressure on the spine, such as prolonged sitting, coughing, sneezing, or heavy lifting.
4. Relieving Factors
Muscle-related back pain may improve with rest, gentle stretching, and over-the-counter pain medications like ibuprofen or acetaminophen. Disc-related pain may not respond well to rest alone and may require specific treatments like physical therapy, spinal decompression therapy, or, in severe cases, surgery.
5. Associated Symptoms
Muscle-related back pain may accompany muscle stiffness, tension, or spasms in the affected area. Disc-related pain, especially when compressing a spinal nerve, may also result in numbness, tingling sensation, or weakness in the legs.
While these observations can help identify the underlying cause of back pain, seeking professional medical advice for an accurate diagnosis and a treatment plan is essential. A comprehensive assessment, including physical examination and possibly imaging studies, is crucial for determining the precise cause of the pain and implementing an effective management strategy.
Expert’s Advice
As an expert, my recommendation regarding exercises for lower back pain would stress the significance of maintaining a healthy weight and embracing an anti-inflammatory diet brimming with fruits, vegetables, whole grains, lean proteins, and healthy fats. Such dietary choices can aid in mitigating inflammation in the body, a factor often linked to lower back pain. Additionally, I would advocate for incorporating exercises geared towards enhancing core strength, flexibility, and posture improvement. This could encompass activities like yoga, Pilates, swimming, and walking, all of which are conducive to fortifying the muscles supporting the spine and enhancing overall mobility.
Health Expert
Dr. Aditi Upadhyay
The Final Say
In conclusion, incorporating targeted exercises for lower back pain into your routine can effectively manage and reduce lower back pain. Your focus should be on strengthening your core muscles, improving flexibility, and enhancing spinal stability; these exercises address vital factors contributing to discomfort and dysfunction in the lower back.
Scientific evidence supports the efficacy of partial crunches, pelvic tilts, bird-dog exercises, cat-cow stretches, hamstring stretches, and bridges in reducing pain and improving overall function. However, it is crucial to approach exercise cautiously, ensuring proper form and consulting with a healthcare professional, especially if you have existing back issues. With consistency and patience, integrating these exercises into your daily routine can lead to long-term relief and a better quality of life for individuals struggling with lower back pain.
FAQs
1. What are some lower back pain relief exercises?
Here are some practical back pain relief exercises to get rid of or minimise your back pain:
- Lower Back Rotational Stretch
- Knee to Chest Stretch
- Lower Back Flexibility Exercise
- Cat and Cow Stretch
- Seated Lower Back Rotational Stretch
2. Mention some exercises to help lower back pain.
Here are some stretching exercises for the lower back:
- Bridge exercise
- Cat stretch
- Shoulder blade squeeze
- Lower back flexibility exercise
- Lower back rotational stretch
- Knee-to-chest stretch
3. Are stretches for lower back pain effective?
Lower back stretches that are effective for lower back pain are:
- Glute Bridges Exercise
- Lower Back Flexibility Exercise
- Seated Lower Back Rotational Stretch
- Cat and Cow Stretch
4. Are back pain exercises enough, or are physiotherapy exercises for lower back pain more effective?
While back pain exercises can offer relief and improve flexibility, physiotherapy exercises are often more comprehensive. They target specific areas of weakness and address underlying issues causing pain. Physiotherapy exercises are tailored to individual needs and may incorporate strengthening, stretching, and corrective techniques for better long-term outcomes in managing back pain.
References
- https://www.orthopedicandlaserspinesurgery.com/how-to-determine-if-back-pain-is-muscle-or-disc-related#:~:text=Muscle%20pain%20will%20feel%20like,describe%20the%20pain%20to%20them
- How To Tell If Back Pain Is Muscle Or Disc - Relatyv
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