Empowering Your Back: A guide to relieving lower back pain through exercise
Lower back pain is truly a ‘pain in the back’! It can affect anyone, and in most cases it tends to improve within a few weeks, however in some cases it can last longer and keep returning – impacting your lifestyle and your ability to carry out daily activities.
In this blog, we detail exercises designed to strengthen, soothe, and rejuvenate your lower back. Whether you're looking for preventative measures, or seeking relief from persistent discomfort, we've got your back (literally!).
There are many reasons why lower back pain develops, and many different scenarios that can trigger it, including muscle, tendons or ligament sprains, herniated discs, and poor posture. Other contributing factors can be aging, sedentary lifestyle, and weight gain, as well as injuries, stress, and certain medical conditions.
For alleviating and preventing lower back pain, gentle and targeted exercises can provide relief and promote flexibility and strength. But which exercises are best? Ultimately the answer is core strengthening exercises. They stabilise the muscles surrounding the spine, providing better support, and reducing the load on the lower back. By enhancing abdominal and back muscles, you’ll improve posture, reduce strain on the lumbar spine, and minimise the risk of injury. See below for our suggestions:
Bridge exercise:
Lie on your back, bend your knees, keeping your feet flat on the floor.
Keep your shoulders and head relaxed.
Lift your hips towards the ceiling, engaging your core and glutes, forming a straight line with your knees and shoulder.
Hold the position.
Lower slowly and then repeat.
Knee rolls:
Lie on your back with your legs bent and knees pointing towards the ceiling.
Slowly roll your knees to one side and hold for several seconds, then raise them so they are pointing towards the ceiling again.
Repeat with the other side and continue.
Cat-Cow:
Start on all fours - your hands should be in line with your shoulders and your knees in line with your hips.
Arch your back upwards like a cat and tilt your chin in towards your chest,
Hold for a few seconds.
Slowly uncurl your back, pushing your chest towards the ground and tilting your head towards the ceiling.
Hold for a few seconds, release, and then repeat the above steps.
Knee to chest stretch:
Lie on your back with your knees bent and your feet flat on the floor,
Bring one knee towards your chest, keeping the other foot flat on the floor, and hold for 20 -30 seconds - you should be able to feel a slight stretch in your lower back.
Release your leg after and then repeat with the left leg.
Seated hamstring stretch:
Sit on the floor with one leg stretched out in front of you. Use a towel and hook it around the heel of your foot.
Gently bend forward at your hips so that your belly touches your thighs.
Keep your back straight and pull the towel towards you until you feel a gentle stretch in your leg and lower back.
Hold for 20 – 30 seconds, then release, rest and repeat with the other leg.
Partial crunches:
Lie on your back, knees bent and feet flat,
Lift your shoulders off the floor. Make sure you keep the movement gentle to avoid straining your back.
Child’s Pose:
Kneel on the floor, sit back on your heels, and reach your arms forward - lowering your chest towards the floor.
Each exercise is repeated several times to build up strength and flexibility – aim for between 5 to 10 times, making a ‘set’, and repeat the set – both in accordance with your ability and pain levels. Ensure you complete each exercise slowly and in a controlled manner, and always rest in between sets.
Alongside targeted exercises, one of the best things you can do for lower back pain is to stay active, and to participate in activities that will help strengthen your core simultaneously - such as walking, rowing, swimming and cycling. As for indoor options, cycling on an exercise bike or using an exercise ball for core strengthening exercises are effective ways to stay physically active and reduce your risk of lower back pain.
Although it is quite normal to feel some discomfort after exercise, should you feel new pain, or if they make your symptoms worse, then make sure you stop and speak to a health care professional.
Should you wish to speak to us regarding your lower back pain and how we can help you, then please get in touch via the contact page on our website. We are located on London Road in Leigh-on-Sea, Essex.