While relief is available for your aching lower back, prevention is always the best cure. Taking the time to strengthen your core and lower back will pay off in the long run – don’t forget to remind yourself that if you wait until you’re in pain, it’s too late!
Exercising and stretching with back problems needs careful attention as more damage can be done by engaging in the wrong movements or going too hard too fast. By beginning slowly with gentle back pain exercises and paying close attention to your body, you can both relieve your lower back pain and prevent future problems.
Try these three lower back pain exercises to begin strengthening.
1. The Hip Bridge
What it does – this exercise reverses the tightness and aching that builds up after a day of sitting in an office chair which puts pressure on the bottom of the spine and, without attention, can weaken the muscles around your lower back, exacerbating the problem. This exercise is great for working and strengthening the muscles in the lower back, gluteal muscles and abdominals.
How to do it;
Step 1
Lying on your back on the floor or a flat surface (avoid the soft comfort of your bed), place your feet flat on the ground hip-width apart with your knees bent.
Step 2
Squeeze your buttocks and lift your hips with your hands remaining relaxed on the floor by your sides, raising until you have created a straight line with your body from your knees to your shoulders.
Step 3
Hold for 5 seconds, then lower down slowly. Repeat this 5 times to begin with, building up to 10 repetitions.
2. The Bird Dog
What it does – this unusually named exercise improves spinal stability and alignment during everyday activities such as walking or running. It will tighten your abdominal muscles, vital for providing support for your lower back, and will tone your hamstrings and glutes, keeping your hip area flexible and strong to support you.
How to do it ;
Step 1
Beginning on all fours with your knees hip-width apart and your hands shoulder-width apart, tighten your abdominal muscles and hold for a few seconds.
Step 2
Still squeezing the muscles, extend your right arm straight out in front of you and raise your left leg to a straight position behind you. Ensure that you’re not rotating your hips or arching your back as you straighten your limbs.
Step 3
Hold this pose for 5 seconds, then swap sides. Repeat on both sides up to 6 times.
3. Lunge
What it does – the lunge is a common part of many exercise routines for it’s many benefits. By engaging your entire lower half, you can strengthen your core, gluteal and hamstring muscles which results in solid support for your back in every activity you engage in. Lunges improve your body’s co-ordination and control, ultimately protecting your lower back during walking, running and stair climbing.
How to do it;
Step 1
From a standing position, place your hands on your hips and contract your abdominal muscles.
Step 2
Take a step forward with your right foot, sink down until your knee is at a 90 degree angle, then raise yourself again slowly without stopping. Unsure that as you lower yourself down your upper body remains straight and you’re not hunching your back.
Step 3
Repeat this on one side 10 times, then switch legs and do 10 repetitions.