Almost everyone will experience lower back pain at some point in their life. Whether it’s the result of a challenging workout, lifting something incorrectly, or just sitting hunched over at a desk all day. And when you do have a flare-up, it’s uncomfortable and can interfere with your daily activities. Fortunately, there are exercises you can do that can be beneficial in treating lower back pain. 

 

Back Pain Relief Exercises

The following exercises can help strengthen, stabilize, and support the lower back. 

 

Glute Bridge

The Glute Bridge works a person’s gluteus maximus, the most significant muscle of the buttocks. This muscle engages when a person extends their hips, such as standing up from a squat. It’s also responsible for movement at the hip and abduction, which is when the leg lifts away from the body. Strong glutes can help support the lower back and hips, and they can also help stabilize the knees when they are extended.

To perform a glute bridge, follow these steps:

1. Lie on the ground with your knees bent and feet flat on the floor, hip-width apart.

2. With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground, tightening your abdominal muscles and squeezing your glutes, until your body is in one straight line. Keep your shoulders on the floor. Hold for 10-15 seconds.

3. Slowly lower your body down.

4. Repeat steps above 10-15 times.

 

Bird Dog

The Bird Dog not only works your glutes, but it also exercises the back extensor muscles, which attach to the back of the spine and allow a person to stand, bend, and lift objects.

To perform a Bird Dog, follow these steps:

1. Start the exercise on your hands in knees with your shoulders directly over your hands and hips directly over your knees.

2. Tighten your abdominal muscles as you raise your right arm out  and left leg, keeping your shoulders and hips parallel to the floor. Hold the position for 10-15 seconds.

3. Slowly lower your arm and leg back to the starting position and repeat on the opposite side.

4. Repeat steps above 5 times on each side.

 

Plank

The Plank is highly effective at activating the muscles responsible for stabilizing your spine. It mainly works your abdominal muscles but also engages your arms, shoulders, hip flexors, and feet, making it a great full-body stability exercise. 

To perform a Plank. follow these steps:

1. Lie on the stomach with the forearms against the floor and the elbows directly in line with the shoulders.

2. Lift your hips and knees off the floor by tightening your abdominal muscles and glutes.

3. Without letting your pelvis sag toward the floor, hold the position for 10 – 30 seconds.

4. Slowly return to your stomach, rest and repeat 2-5 times.

Modification:  You can make this exercise less challenging by bending the knees slightly and keeping them on the ground. Focus on maintaining a straight line from the knees to the shoulders.

 

Lower Back Pain Relief Stretches

You should always follow back strengthening exercises with back stretching exercises to restore your range of motion and flexibility while preventing muscle soreness and injury.

 

Child’s Pose

Child’s Pose is a beginner yoga pose that stretches the muscles of the low back and inner thighs. It promotes flexibility and stress relief and helps circulation to the muscles, joints, and disks of the back.

To perform Child’s Pose, follow these steps:

1. Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs.

2. Exhale and push your butt back onto your heels, with your knees apart. Next, lower your upper body between your knees, and stretch your arms along the floor above your head.

3. Relax your shoulders toward the ground and place your forehead on or near the floor.

4. Rest in the pose for as long as needed.

 

Knee-to-Chest

Knee-to-chest stretches can help elongate the lower back muscles, relieving tension and pain.

To perform Knee-to-Chest Stretches, follow these steps:

1. Lie on your back with both legs bent and your feet flat on the floor.

2. Lift one or both legs and pull your knees to your chest, hugging them tightly with your arms.

3. Hold this position for several seconds, then return to starting position. Repeat steps with the opposite leg if you choose to do one leg at a time. 

 

Lower Back Rotation

A Lower Back Rotation stretch will help increase flexibility in your lower back and hips, allowing for greater mobility and rotation in the spine.

To perform Lower Back Rotation stretch, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the floor.

2. Keep your shoulders flat on the floor and your knees together as you let them slowly roll to the right side of your body. Hold this position for 5 seconds, then return your knees to the starting position.

3. Slowly roll your knees to the left side of your body. Hold this position for 5 seconds, then return to the starting position.

4. Repeat this several times on each side.

 

When lower back pain strikes, don’t take it lying down. Start incorporating these simple, equipment-free exercises and stretches into your daily routine and reap the benefits for years to come. If you’re looking for additional help in managing your back pain, our team of massage therapists, personal trainers, and certified experts are committed to helping clients live healthier, more active lives! Start with a FREE virtual wellness consultation and speak to an instructor about your needs and goals, and we’ll design a program just for you!