Lower back pain strikes many of us for a variety of reasons. It does not discriminate by age, gender, or ethnicity and varies in intensity. Back pain may be caused by heredity, injury, or lifestyle. No matter the cause, back pain can take an immense toll on your relationships, mood, and overall health.
Whether your lower back pain is chronic or sporadic, there are many ways you can get relief. One way is exercise. Moving more, rather than less, may be one of the best ways to prevent and relieve pain in your lower back muscles.
The most significant contributor to less pain is to build strength. According to Melanie Strassberg, P.T., strengthening your core places less stress on your spine’s shock-absorbing discs because you will not rely on your bones and ligaments.
Before jumping into a treatment plan, it is recommended to determine the source of your lower back pain. When you have the results, then put a plan in place to remedy the issue.
To build strength, flexibility, and a better life, we have gathered four low-stress exercises that have proven to relieve general back pain.
1. Bird dog
Featuring a fun name, this exercise was designed to increase your balance and build your core muscles. If you are a beginner, take this exercise very slowly as it can be challenging.
How to perform the bird dog:
- Start on your hands and knees.
- Align your wrists with your shoulder-width and your knees with your hips.
- Hold your back straight as you put your left arm forward and your left leg behind.
- Tense your abs.
- Return to starting position.
- Repeat for 30 seconds.
- Switch to your other arm and leg.
2. Tabletop leg press
When you are working on building your core, you will want to add this stability-building exercise to your regimen.
How to perform the tabletop leg press:
- Lie on your back with your knees in the air and bent at a 90-degree angle.
- Tense your abs.
- Press your back into the floor.
- Perform one crunch that lifts your body a few inches.
- Place your hands on your thighs.
- Pull your legs toward your head. Push your hands toward your feet.
- No movement should occur. You are using competing resistances for this exercise.
- Hold for 30 seconds.
3. Glute bridge
Part of your core is your glutes. This exercise strengthens your glutes and allows for better posture. It may also help loosen tension in your hips.
How to perform the glute bridge:
- Lie face up and place your hands at your sides.
- Raise your knees, so they are facing the ceiling.
- Place your feet flat on the floor, matching your hip-width.
- Contract your glutes and abs and lift your hips from the floor a couple of inches.
- When the top half of your body forms a straight line, hold for one second.
- Keep your knees straight.
- Slowly return to the first position by lowering your hips onto the floor.
4. Reverse lunge
You may be more familiar with forward lunges, but reverse lunges will ease the stress on your knees and build your strength.
How to perform the reverse lunge:
- Stand straight with your feet matching your shoulder’s width.
- Place your hands behind your head or on your hips
- Move your left foot two feet behind you. Ensure your heel does not touch the ground.
- Make a 90-degree angle by bending both knees.
- Maintain an upright chest and positions your shoulders above your hips.
- Return to standing position.
If you are stretching or exercising—and finding the pain worsening—stop all activities and speak to your chiropractor. He or she can help you move forward safely.
Chiropractic helps your nervous system for improved wellness and a better quality of life. Why not let us help you by calling and making an appointment?