If you experience lower (lumbar) back pain, you aren’t alone. This is a common issue that most people will experience at least once in their lives. Your lower back pain may feel like a dull ache or a sharp, stabbing pain, and may radiate into your hip, legs or feet.
Before you start any exercises to alleviate your lower back pain, it’s important to know what’s causing it. Consult with a professional to find the root cause of your lower back pain. They may recommend certain exercises, stretches and home remedies to help you find relief.
Exercises to Relieve Lower Back Pain
While rest is a key part of recovery, excessive rest can make your back pain worse. As you exercise, remember to be patient—it takes time to build strength, so you may not feel relief right away. Here are some exercises that can help with lower back pain.
Walking and Low-Impact Cardio
A sedentary lifestyle is a common cause of back pain. Regular daily movement can improve your back pain and overall health. Walking is a great option because it’s a low-impact, low-effort way to engage and stretch your back, hamstrings, glutes, and hip flexors. Start by walking 10 to 15 minutes per day at a moderate pace, and work your way up to 10,000 steps per day. Swimming, water aerobics, bike rides, elliptical exercise, and strength and resistance training, are also great alternatives for low-impact cardio.
Mobility and Stretching Exercises
Your lower back pain could result from tightness and stiffness in your legs, hips, glutes, and lower back. Do some mobility and stretching exercises for 15 minutes daily to take pressure off of your lower back and improve flexibility, mobility, and overall posture.
- Bird dog. Start on the floor on all fours, keeping your hands directly under your shoulders and your knees directly under your hips. Extend your left arm straight in front of you and your right leg straight behind you until they are parallel to the floor. Pause briefly, return to the starting position, and repeat with the opposite arm and leg. Repeat 10 times on each side. Engage your abdominal muscles during the exercise. Keep your hips level and your back flat.
- Lying lateral leg raises. Lie on the floor on your left side, keeping your left (bottom) leg slightly bent. Draw your belly button into your spine to engage your abs. Keeping the rest of your body in place, keep your right leg straight as you lift it toward the ceiling. Pause for two seconds at the top, then lower it to the starting position. Repeat 10 times, then switch sides.
- Supermans. Lie down on your stomach. Keep your legs straight and extend your arms out straight in front of you. Slowly raise your hands and feet toward the ceiling, lifting them approximately six inches off the ground or until you feel your lower back contract. Keep your abs engaged by slightly lifting your belly button off the floor. Hold the contraction for two seconds, then return to the starting position. Do 10 repetitions. Look at the floor during this exercise to avoid neck strain.
- Supine bridges. Lie on the floor on your back with your arms at your sides, your knees bent and your feet flat on the floor. Keep your back straight and engage your core and glutes as you slowly lift your hips toward the ceiling. Slowly return to the starting position. Repeat 10 times.
- Bodyweight forward or reverse lunges. Stand with your feet shoulder-width apart with your hands on your hips or behind your head. Lunges can be done forward or reverse. To do forward lunges, step forward (about two feet) with one foot. Bend both knees to a 90-degree angle, then straighten, pushing through your front foot’s heel. Return to your starting position, then step forward with the opposite foot to repeat the motion. To do reverse lunges, you simply step backward instead of forward. Ensure you use proper form by keeping your shoulders above your hips, your chest upright, your front knee stacked above your front ankle, and your glutes and core engaged.
- Clamshells. Lie on your left side. Use your left hand to prop up your head. Keep your right leg stacked on top of your left, bending your knees 45 degrees. To help you balance, place your right hand on your hip or the floor in front of you. Keep your feet touching as you lift your right knee toward the ceiling; engage your glutes as you lift. Slowly lower your right leg. Repeat 10 times on both sides.
- Pelvic tilts. Lie down on the floor with your knees bent and feet flat on the floor. Contract your stomach until you feel your back pressing into the floor and your hips and pelvis curve toward the ceiling. Hold for 10 seconds, breathing slowly; repeat eight to 12 times.
While your abs aren’t part of your back, a strong core plays a crucial role in supporting your spine and its surrounding tissue. Incorporate forearm planks, side planks, partial crunches, dead bugs, and stomach vacuums into your fitness regimen. You will also want to do some lower back stretches to maintain flexibility. We have an entire blog dedicated to stretches; read here: How To Stretch Your Lower Back (and Relieve Lower Back Pain).
When Should You Be Worried About Your Lower Back Pain?
Many times, lower back pain will improve on its own. If it doesn’t and persists for over four weeks, gets worse as time goes on, is a result of a traumatic injury or is accompanied by serious symptoms like incontinence or fever, seek professional help. Don’t wait until you’re experiencing excruciating pain to get professional help.
If you are located in Crystal River, Florida, come in for a consultation at Citrus Spine Institute. Our team can help you find the cause of your lower back pain, which is the first step in finding relief.
Contact us today to schedule a consultation at our outpatient office in Crystal River, Florida.
