8 Best Exercises to Relieve Your Low Back Pain
Low back pain is one of the most common reasons why people visit healthcare providers. Your low back is a very complex structure made up of many joints, nerves, ligaments, and muscles. All of these structures work together to provide strength, stability, and flexibility. However, given the complex relationship between all of these structures, the lumbar spine often happens to be prone to injury.
One of the best ways to manage and reduce your low back pain is through exercise. By participating in an exercise program that includes stretches to improve your range of motion as well as strengthening exercises to improve the strength and stability of your spine, you’ll be well on your way to living a stronger, pain free life.
Before starting any exercise program for your low back pain, it is important to consult with a registered physiotherapist. Your physical therapist will perform a thorough assessment to figure out what the cause of your back pain is. After the assessment, you and your physical therapist will work together to develop an individualized treatment plan to help you meet your goals.
With that being said here are # exercises for your back pain that you can do at home.
STRETCHES
1. Cat/Cow
Begin on the floor on your hands and knees. Your hands should be shoulder width apart and your knees should be about hip width apart. Breathe in as you look up towards the ceiling, letting your back arch and your stomach drop down towards the ground. As you breathe out, round your spine as you look down towards your belly.
Repeat with each breath, moving through each motion slowly.
Recommended reps: 2 sets of 10-15 repetitions
2. Child’s Pose
Begin on the floor on your hands and knees. Keeping your knees wide and your feet together, sit back onto your heels and slowly lower your chest towards the ground until you feel a stretch in your lower back. Hold for 30 seconds – 1 minute.
Tip: you can walk your hands over to one side to increase the stretch on the opposite side of your low back.
3. Spinal Twist
Lie on your back with your knees bent and your feet flat on the floor. Rest your arms out to the side in a T position. Slowly drop your knees to one side of your body, while keeping both shoulders on the ground. Hold for 30 seconds – 1 minute and repeat on the other side.
4. 90/90 Stretch
Sit on the ground with one leg in front of you, knee bent to 90 with your hip rotated out. Your lower leg and knee should be resting on the ground. Position your other leg beside you with your knee bent to 90 and your hip rotated in. Your lower leg and ankle should be resting on the ground.
Sit up tall as you maintain this position. Try to push both hips down towards the floor. Hold for 30 seconds – 1 minute and repeat on the other side.
STRENGTHENING
1. Cobra
Lie on your stomach on the ground with your legs straight and your hands beside your shoulders. Use your back muscles to slowly lift your head, shoulders and chest off of the ground. You may use your hands for support.
Recommended reps: 2-3 sets of 8 repetitions
2. Side Plank
Lie on the ground on your side with your legs and feet stacked on each other. Bend your arm placing your elbow on the ground in line with your shoulder. Slowly push your hip up so that your body is in line with your head and feet. Hold for 10-30s.
Tip: bend your legs and place your knees on the ground to make this move easier.
Recommended reps: 2 sets of 30s hold each side
3. Bird Dog
Start on the ground on your hands and knees. Raise one arm and your opposite leg at the same time, keeping them straight. Brace your core and try to keep your shoulders and hips as still as possible. Slowly lower back down to the starting position and repeat on the other side.
Recommended reps: 2 sets of 15-20
4. Glute Bridge
Lie on your back with your knees bent and your feet flat on the floor about hip width apart. Gently push your low back into the floor and then lift your hips up towards the ceiling. Lower back down to the start position.
Recommended reps: 3 sets of 10-15
Things to Consider…
Although these 8 exercises are great for loosening up a tight back and improving the strength of your back and core muscles, it’s important to pay attention to how YOU feel.
Although these may be great exercises, they may not be best suited to your particular injury. If you find that any of these exercises increase your symptoms, or if you are unsure if these exercises are right for you, it’s best to check with a registered physiotherapist. They will conduct a thorough assessment and work with you to develop an individualized treatment plan with exercises specific to your injury.
Pilates for Low Back Pain
Have you been told that your back pain may be a result of a weak core? Are you tired of doing dead bugs and crunches to try to build up your core strength? Try pilates! Pilates focuses on building strength, flexibility, and body awareness through exercise and stretching.
Pilates can be done with just your bodyweight, however you may choose to add in small weights or bands once you have built a solid foundation strength. Unlike high intensity exercise, pilates is a low impact form of exercise that is suitable for all ages and experience levels.
This blog was written by Emily Karageorgos, a Physiotherapy student at the University of Toronto
FAQ
How often should I do these exercises?
Generally, it is best to do strengthening exercises 2-3x a week with at least 1 day of recovery in between. Stretching exercises can be done daily.
Will strengthening my core help my back pain?
There are many factors that play a role in the prevention of back pain including exercise, proper posture, and adequate sleep. Having a strong core may prevent back pain by improving posture, and allowing your core to stay stable, especially during high impact activities or heavy lifting.
How is pilates different than yoga?
Although some aspects of pilates and yoga are similar, there are a few noticeable differences. While yoga places a large focus on relaxation and meditation, pilates places a larger emphasis on core strengthening. In addition, yoga generally focuses on holding positions for an extended period of time, whereas pilates utilizes shorter holds and more repetitions