Lower back pain is a common ailment that affects millions of people worldwide. Whether it’s due to poor posture, sedentary lifestyles, or injuries, the discomfort and limitations caused by lower back pain can significantly impact our daily lives. I see it from hundreds of clients I train, and it is probably the most common issue I see during session 1.
While seeking professional advice is crucial for diagnosing and treating the root cause of the pain, incorporating specific exercises into your routine can provide immense relief and strengthen your lower back. In this blog, we’ll explore a selection of exercises that can help alleviate lower back pain and improve your overall well-being.
- Pelvic Tilt: The pelvic tilt is a simple yet effective exercise that targets the muscles in your lower back and abdomen. Start by lying on your back with knees bent and feet flat on the floor. Slowly flatten your back against the floor by tightening your abdominal muscles, hold for a few seconds, and then release. Repeat this movement for about 10 repetitions, gradually increasing the duration of each hold.
- Bird Dog: The bird dog exercise helps stabilize the lower back and strengthen the core muscles. Begin on all fours with your hands under your shoulders and knees under your hips. Keeping your back straight, simultaneously extend your right arm forward and your left leg backward. Hold for a few seconds, then return to the starting position and switch sides. Aim for 10 repetitions on each side.
- Bridge: The bridge exercise targets the glutes, hamstrings, and lower back muscles, making it ideal for reducing pain and improving overall spinal stability. Lie on your back with knees bent and feet flat on the floor, hip-width apart. Slowly raise your hips off the ground until your body forms a straight line from shoulders to knees. Hold the position for a few seconds, then lower your hips back down. Repeat for 10 to 15 repetitions.
- Cat-Camel Stretch: The cat-camel stretch is a gentle exercise that promotes flexibility and mobilizes the spine. Begin on all fours with your hands under your shoulders and knees under your hips. Arch your back upward, pulling your belly button toward the ceiling, and tuck your chin into your chest (cat position). Then, reverse the movement by dropping your belly towards the floor, lifting your head and chest, and looking upward (camel position). Flow smoothly between these two positions for 10 repetitions.
- Pelvic Floor Exercises: Strengthening the pelvic floor muscles is crucial for supporting the lower back and reducing pain. One effective exercise is Kegels. While seated or lying down, contract the muscles used to stop urinating. Hold for a few seconds, then release. Repeat this movement 10 to 15 times, gradually increasing the duration of each hold.
Conclusion: Incorporating these exercises into your daily routine can provide immense relief and strengthen the muscles in your lower back, ultimately reducing pain and improving your overall well-being. However, it’s important to remember that every individual is unique, and what works for one person may not work for another. If you’re experiencing chronic or severe lower back pain, it’s essential to consult with a healthcare professional or a qualified physiotherapist to receive a proper diagnosis and tailored treatment plan. By combining the right exercises with professional guidance, you can effectively manage and alleviate lower back pain, allowing you to enjoy a more active and pain-free lifestyle.
Watch some of the videos below for more information!
Thanks for reading,
Matthew.