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Best 10 Exercises/Poses to Strengthen Your Lower Back

Exercises for lower back pain

Exercises For Lower Back Pain - (Image Credit: Shutterstock)

30-Second-Summary
  • As humans, we get the most out of our bodies when our muscles are coordinated. Back pain or injury can be caused by weak muscles, particularly in the core and pelvis.
  • Pain in the lower back can have a negative impact on your everyday life. Strengthening activities have been demonstrated to be effective in the treatment of low back pain studies.
  • Healthy living is essential to avoid back discomfort. As you become older, it's important to keep your back healthy by maintaining a healthy weight, strengthening your muscles, and avoiding dangerous activities.
  • Only strengthening your muscles with the best back exercises can help alleviate pain and discomfort. Hence, always check with your physician or therapist before beginning any fitness regimen.

Introduction

In today’s world, the most prevalent reason for a doctor’s appointment is lower back pain. Lower back discomfort will affect about 80% of people[1] at some point in their lives. The discomfort isn’t limited to a sore, aching back. It can spread to other parts of your body, resulting in excruciating muscle spasms and a bedridden state.

According to the World Health Organization, lower back pain is the leading cause of absence from work worldwide. Hence, we ought to have a look at the top ten exercises for lower back pain in this blog.

What Is Low Back Pain?

The region of the back below the ribcage is referred to as the low back or lumbar region. At some point in our lives, we all suffer from back discomfort. It’s one of the most common reasons people in the United States miss work. Fortunately, most of the time, things improve on their own.

In cases where it doesn’t, your doctor may have the ability to aid you with a variety of treatments. These might be anything from subtle discomfort to a stabbing or piercing feeling. It may be difficult to walk or stand up straight because of the pain. Acute pain is a type of discomfort that arises abruptly.

It could happen while playing sports or lifting large weights, whereas the duration of chronic pain is greater than three months. If the discomfort persists for more than 72 hours, see a doctor.

What Causes Low Back Pain?

Causes Low Back Pain

Back discomfort usually begins in the 30s for the majority of people. As we get older, the likelihood of another attack rises.

1. Work

Back discomfort can be caused by lifting, pulling, or anything else that twists the spine. Nevertheless, there are dangers to working all day at a desk, especially if your chair is too uncomfortable or you slump a lot.

2. Pregnancy

Pregnant women frequently complain of lower back pain. As you and the baby grow, your muscles and ligaments are being stretched. Weight and a hump in the front can put undue strain on your back.

3. Backpacks, Purses, Etc

The lower back is responsible for supporting the upper body, even whether you carry a bag, backpack, or briefcase over your shoulder. As a result, carrying a heavy backpack all day might put stress on your lower back. Consider using a wheeled briefcase if you are carrying a lot of stuff.

4. Intense Training

At the gym or on the golf course, overextension of muscles can lead to low back pain. So, if you spend most of your time at the gym or playing softball on the weekends, you’re more at risk.

5. Bad Posture

The ideal way to support your weight is to avoid slouching while performing the best back exercises. It entails sitting with your lower back supported, your shoulders back, and your feet resting on a stool at a comfortable height. Stand with your weight equally distributed between your two feet.

What Can You Do To Strengthen Your Back?

One strategy to help manage or possibly avoid nonspecific back pain and enhance range of motion is to strengthen your muscles through back workouts at home.

The first step is to determine what is causing your back pain. Make an appointment with your doctor if you were hurt in an accident, fall, or other incidents. However, if you’ve strained something or simply have a tight lower back, you should begin treatment at home.

When it comes to pain, some people believe that if they rest, it will go away. It’s the other way around. The best medicine is movement. Muscles can become more tense and inflamed when they’re not used. So, as long as the pain permits, keep moving and follow your normal routine. That’s why some prefer doing yoga to ease back pain[2].

10 Exercises For Lower Back Pain Strengthening

Exercises For Lower Back

Try these exercises for lower back pain to alleviate your discomfort and target the afflicted areas. Some back pains are more severe than others; others are less severe than others. Despite your best back exercises, the pain persists despite your efforts to improve your flexibility and strengthen your core. There is more to chronic or extreme lower back pain than meets the eye.

An expert physical therapist may identify the source of your discomfort and devise a tailored stretching and exercise plan to alleviate your symptoms. Each lower back stretcher exercise is monitored by the therapists to guarantee proper execution.

1. Child’s Pose

A child’s pose is one of the best back workouts for women. The ideal way to perform a child’s pose is to take a seat back on your heels with your arms stretched front and your palms facing down. Use your fingers to pull your hands as far away from you as possible. Now, inhale and exhale a few times.

2. Bird Dog

Position yourself on your hands and knees in a prone position with your knees positioned under your hips. Stretch your left leg and right arm as far horizontally as possible, aligned with your back, so that they are parallel to each other. Hold it in place for three to five seconds before releasing the button. After that, switch sides and do the same with your right arm and leg. While stretching, try to tighten your glutes.

3. Back Extension

Get on all fours and face the floor. Your arms should be at your sides. Now slowly raise your head and arms a few inches and hold them there for a few seconds. Do this a total of ten times.

4. Piriformis Stretch

Raise your right ankle on your left leg as you sit on a chair. To keep your ankle from moving, gently press down your right knee while holding it in place with the other hand. Lean forward, then sit up straight. Sit back and relax for 30 seconds. Continue with the second leg.

5. The Bridge

The Bridge

To perform back workouts for women, lie down with your knees bent and feet flat on the floor. Make sure your spine’s natural curvature isn’t straightened out by lying flat on your back. Raise your hips and tilt your pelvis as you do so. Hold the position for 10 seconds after your body and legs are in a straight line.

6. Lying Lateral Leg Lifts

Place yourself on your back with your arms at your sides. Place your lower foot flat against the wall if you can execute this exercise with your back to a wall. Use your hand to keep you from swaying forward while maintaining a modest forward tilt of the pelvis. Inhale, then exhale, and raise your uppermost leg. Make sure you don’t twist your foot upward.

7. Plank And Fet

With your arms outstretched, begin a push-up. Lift your left foot a few inches and then lower it back down. Repeat on the other foot and maintain a straight spine at all times. Do this a total of ten times.

8. Cat And Dog Stretch

Arch your back stretcher and lower your chin to your chest as you kneel on all fours. Once you’ve lowered your stomach, raise your head and tilt your pelvis, you’re ready. Do this a total of ten times.

9. Bottom-To-Heel Stretch

Hold your back and neck straight, but don’t lock your elbows, while you kneel on all fours. Make a slow and deliberate movement backward, bringing your buttocks to meet your heels. Repeat this procedure after holding the stretch for a long period. Do this a total of ten times.

10. Partial Crunches

Partial Crunches

Acute low back pain[3] necessitates avoiding some exercises for lower back pain because they can exacerbate the condition. It is possible to strengthen your back and abdominal muscles with partial crunches. Cross your legs and place your feet firmly on the ground while you recline. Put your hands behind your neck if you prefer to cross your arms over your chest.

Lift your shoulders off the floor while tightening your core muscles. Your shoulders should be raised when you exhale. Do not use your arms to lift your head off the floor or to lead with your elbows. Slowly bring yourself back down after holding for a split second and repeat between eight and twelve times. With appropriate form, you can prevent excessive strain on your back stretcher. At all times, keep your feet, tailbone, and lower back on the mat.

Things To Avoid During Back Exercise

1. Sit-ups

When performing sit-ups, most people use muscles in their hips instead of their core, despite popular belief. Additionally, doing too many sit-ups can put a lot of strain on your spine’s discs.

2. Toe-To-Toe Touch

Low back discomfort can be helped by regular exercise, but not all exercises for lower back pain are created equal. When you begin these best back exercises, you may feel some mild discomfort. This discomfort will diminish as your muscles become stronger. Patients should stop exercising and see a doctor if they have pain that is more than mild or lasts more than 15 minutes while they are exercising.

3. Leg Lifts

If you want to strengthen your core or abdominal muscles, leg lifts are a good option. Strengthening your lower back through exercise can help alleviate pain, but doing so while resting on your back is extremely taxing on your core.

4. Axial Loading

When you execute a back stretcher, barbell lunges, and step-ups, you’re axially loading, which implies placing a bar or weight on your shoulders. In this way, the vertebrae and spine are subjected to a lot of compression and shearing stress. Barbell squats and other axial-loaded workouts can cause back pain, so you may want to avoid them if you’re suffering from the discomfort.

5. Avoid Free-Weights

Avoid Free-Weights

Among ruggers, free weights are a common gym training focus. So, this makes sense, as free-weight upper back workouts are more useful than a machine-based version of the same exercise.

While machines may be able to help those with back stretcher injuries work out without pain, it’s important to remember that not all equipment is created equal. As a result of the weights being guided, machine exercises for lower back pain can’t be done incorrectly.

How Can You Alleviate Lower Back Pain Immediately?

In order to alleviate lower back discomfort, you need to keep moving. If you can, stick to your normal daily routine and engage in light exercises, such as yoga or swimming. You can also try heat therapy, massage, and stress reduction.

1. Massage Therapy

To treat back workouts at home, manual treatments such as massage and physiotherapy rely on the hands-on manipulation and application of gentle force to your spinal muscles, bones, and joints.

2. Hot And Cold Therapy

As we know, ice reduces swelling, spasms, and pain. Muscles are soothed, and blood flow is increased in injured areas when they are heated. For this reason, using cold therapy, such as an ice pack after upper back workouts, or applying heat to a sore area, such as a hot bath or a hot water bottle, can help relieve pain and stiffness.

3. A Comfortable Sleeping Position

When having back pain, it can be difficult to fall asleep, so finding a good sleeping position is essential. If you prefer to sleep on your back, placing a pillow beneath your knees may be beneficial. The fetal position or a pillow between your knees may be more comfortable if you prefer to sleep on your side.

Conclusion

Stretching and strengthening exercises for lower back pain can work wonders when done in unison. They may be able to ease and eliminate lower back discomfort as a result of this. That being said, immediately stop practicing any of the best back exercises above if they worsen your back pain, and consult a doctor.

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