- Back Pain
People of all ages frequently experience lower back pain, which is a widespread issue. It can be caused by a number of factors such as poor posture, muscle strain, lack of regular exercise or underlying medical conditions. Fortunately, there are effective exercises that can help alleviate lower back pain and prevent future occurrences.
You have lower back pain. You’ve tried a bunch of exercises and nothing seems to work. This guide will show you the best exercises for lower back pain rehab, and it’s written by a medical doctor specialised in back rehab. As each one condition is slightly different before practicing any of these exercises please consult your health professional first.
Pelvic Tilt
The pelvic tilt is a simple exercise that can help improve the flexibility and strength of your lower back muscles. While lying on your back with your knees bent and feet firmly planted on the floor, contract your abdominal muscles and flatten your lower back against the floor in order to perform this exercise. Hold this position for 5-10 seconds, then release and repeat.
Cat-Camel Stretch
The cat-camel stretch is a gentle exercise that helps relieve tension in the lower back muscles and improve flexibility. Assume a hands-and-knees position with your hands positioned directly below your shoulders and your knees beneath your hips.
Slowly round your back, tucking your chin to your chest and pulling your belly button towards your spine. Hold this position for a few seconds, then slowly arch your back, lifting your head and tailbone towards the ceiling. Repeat for 10-15 repetitions.
Bird Dog
The bird dog exercise is a great way to strengthen the lower back muscles and improve balance and coordination. To commence, position yourself on your hands and knees with your hands positioned directly under your shoulders and your knees positioned under your hips.
From there, extend your right arm and left leg straight out while maintaining level hips. Hold this position for a few seconds, then return to the starting position and repeat with the opposite arm and leg. Do 10-15 repetitions on each side.
Glute Bridges
Glute bridges are an excellent exercise for strengthening the glutes and lower back muscles. Lie on your back with your knees bent and feet flat on the floor tighten your glutes and lift your hips up towards the ceiling, keeping your shoulders and feet on the floor. Hold for a few seconds, then lower back down and repeat for 10-15 repetitions.
Plank
The plank is a challenging exercise that targets the core muscles, including the lower back. Start on your hands and knees, then lower your forearms to the ground, keeping your elbows directly under your shoulders.
Straighten your legs out behind you, coming onto your toes. Hold this position for 30 seconds to 1 minute, then release and repeat for 3-5 repetitions.
In addition to these exercises, it’s important to incorporate cardiovascular exercise, such as brisk walking or cycling, to improve overall fitness and reduce the risk of future lower back pain. It’s also important to maintain good posture, lift heavy objects properly, and avoid sitting for prolonged periods of time.
If you’re experiencing chronic lower back pain, it’s important to speak with a healthcare professional before starting any exercise programme. They can help diagnose the underlying cause of your pain and provide personalised recommendations for lower back pain rehab.
Apart from the exercises mentioned above, there are several other exercises that can help alleviate lower back pain. Let’s take a look at some additional exercises that can be incorporated into a lower back pain rehab program.
Side Plank
The side plank is an excellent exercise for strengthening the obliques and improving core stability. Begin by lying on your side, ensuring that your elbow is positioned directly beneath your shoulder, and your legs are extended straight out. Lift your hips off the ground, keeping your body in a straight line. Hold for 30 seconds to 1 minute, then switch sides and repeat for 3-5 repetitions.
Superman
The superman exercise targets the lower back muscles and helps improve spinal extension. Lie face down on the ground, with your arms and legs outstretched. Lift your arms, chest, and legs off the ground, keeping your head and neck in a neutral position. Hold for a few seconds, then lower back down and repeat for 10-15 repetitions.
Hip Flexor Stretch
The hip flexor stretch is a great way to improve flexibility in the hip flexor muscles, which can help alleviate lower back pain. Kneel on one knee, with your other foot out in front of you. Lean forward, keeping your back straight, until you feel a stretch in your hip flexor. Hold for 30 seconds, then switch sides and repeat for 3-5 repetitions.
Wall Sit
The wall sit is an effective exercise for strengthening the quadriceps and glutes, which can help improve posture and reduce lower back pain. Position yourself with your back in contact with a wall and your feet placed shoulder-width apart.
Slide down the wall until your thighs are parallel to the ground, keeping your back against the wall. Hold for 30 seconds to 1 minute, then stand back up and repeat for 3-5 repetitions.
Assessment Based Customised Yoga
Yoga is a great way to improve flexibility, strength, and balance, all of which can help alleviate lower back pain. Certain yoga poses, such as downward dog, child’s pose, and pigeon pose, can be particularly beneficial for the lower back.
It’s important to consult with a yoga alliance certified instructor or healthcare professional before starting a yoga programme to ensure proper form and avoid aggravating any underlying conditions.
In addition to exercise, there are other lifestyle changes that can help alleviate lower back pain. Maintaining a healthy weight, quitting smoking, and practicing stress-reduction techniques such as meditation or deep breathing can all help reduce lower back pain. It’s also important to maintain proper posture, both while sitting and standing, and to avoid sitting for prolonged periods of time.
How long should I exercise if I have lower back pain?
It’s important to start slowly and gradually increase the amount of exercise you do over time. Aim for at least 30 minutes of exercise per day, but break it up into shorter sessions if necessary. Listen to your body and stop exercising if you experience any pain or discomfort.
Can exercise make my lower back pain worse?
Exercise can be beneficial for lower back pain, but it’s important to use proper form and avoid aggravating any underlying conditions. Performing the wrong exercises will aggravate your back pain and you could easily get injured. Speak with a healthcare professional before starting an exercise programme to ensure it’s safe for you.
How long does it take to see results from exercise for lower back pain?
If your programme is assessment based it can take several weeks or even months to see transformational improvements in lower back pain from exercise. If you are performing generalised exercises in some cases it can take years and if you do the wrong exercises, you could get injured. Be patient and consistent with your exercise routine, and don’t be afraid to adjust it as needed.
Should I refrain from doing certain exercises if I’m experiencing lower back pain?
Certain exercises, such as heavy lifting or high-impact activities, may aggravate lower back pain. It’s important to speak with an injury rehabilitation personal trainer or a healthcare professional before starting an exercise programme to determine which exercises are safe and appropriate for you.
Conclusion
In conclusion, incorporating a customised combination of exercises, lifestyle changes, and proper posture can help alleviate lower back pain and prevent future occurrences. It’s important to speak with a healthcare professional before starting any exercise program, especially if you’re experiencing chronic or severe lower back pain. By taking steps to improve your lower back health, you can banish your back pain and enjoy a more active, pain-free lifestyle.
