TOP 3 LOWER BACK STRENGTHENING EXERCISES FOR PAIN RELIEF
Lower back pain is very common and affects the lumbar region of your spine or back. According to the National Library of Medicine, in 2020, low back pain affected 619 million people globally and it is estimated that the number of cases will increase to 843 million cases by 2050, driven largely by population expansion and aging.
The main kinds of lower back pain include:
- Acute (pain lasting 4-6 weeks)
- Sub-acute (pain lasting up to 12 weeks)
- Chronic (pain lasting over 12 weeks)
Understanding the Lower Back
The major lower back muscles include:
- Multifidus: A series of small, deep muscles that run along the length of the spine. The primary function of these
muscles is stabilization of the vertebral joints - Erector Spinae: A muscle group that extends along the spine. The primary function of these muscles is extension of the back, allowing the spine to straighten and keep upright posture.
- Spinalis: The most medial muscle of the erector spinae group. The primary function of this muscle is to produce movement and provide structural support for the spine.
- Latissimus Dorsi: Large, flat, triangular muscle covering the middle and lower back. This muscle plays a role in upper limb movement and spinal/pelvic stability.
Common Causes of Lower Back Pain
Studies show that low back pain is one of the most common health problems that 50-80% of adults experience at some point in their life. Lower back pain can be caused by several factors, including:
- Overuse injuries
- Muscle or ligament strains or sprains
- Herniated discs
- Poor posture
Why Stretching and Strengthening Exercises are Beneficial
There are many benefits to incorporating stretching and strengthening exercises in your daily life, including:
- Lower back pain relief
- Improved posture
- Increased mobility
- Enhanced blood flow/circulation
- Muscle stiffness/soreness prevention
5 Exercises to Help Strengthen and Stretch the Lower Back
Knee to chest stretch
- Lie flat on your back with both knees bent and feet flat on the floor
- Gently clasp you hands around your knee or behind your thigh and gently pull towards your chest
- Focus on keeping your lower back pressed against the floor
- Hold for about 15-30 seconds
- Lower leg back to starting position
- Repeat with the other leg
Benefits: This stretch relieves lower back pain and reduces spinal pressure
Supine twist
- Lie on your back with legs straight and arms out in a T position
- Bend the right knee and place the right foot on the left knee
- Gently cross your right knee to the left side of your body, twisting the spine and lower back
- Keep your shoulders flat to the floor and look at your right hand
- Hold the pose for about 30 seconds
- Gently return leg back to starting position
- Repeat on the other side
Benefits: This stretch helps relax the lumbar spine and the surrounding muscle tension
Bird Dog
- Start on all fours with your hands directly under your shoulders and your knees beneath your hips
- At the same time, extend your right arm forward and your left leg backward while keeping your back straight
- Hold for a few seconds, then return to the starting position
- Repeat using the opposite arm and leg
Benefits: This exercise targets both the lower back and the core muscles, helping with balance
Superman Pose
- Lie face down with arms extended overhead and legs straight
- Lift your arms, chest, and legs off the ground at the same time
- Hold for a few seconds, then return to the starting position
- Repeat 5-10 times on each side
Benefits: Activates muscles that helps support the spine and improves posture.
Press Up on Elbows
- Lie on your stomach with your knees straight and your elbows bent by your sides with palms flat on the floor
- Slowly press yourself up onto your forearms, allowing your back to arch
- Hold for about 10-15 seconds, then return to the starting position
- Repeat 5-10 times
Benefits: Relieves tension in the lower back helping reduce stiffness and discomfort.
Ways to Prevent Lower Back Pain
There are simple factors in your everyday life that can be beneficial in preventing lower back pain, including:
- Proper lifting: While lifting objects, use your legs and keep your back straight
- Posture: Monitor your posture and avoid slouching. Keep your back straight and shoulders back to ensure your posture is correct.
- Core strength: A strong core helps improve movement control and posture, helping support spinal stability.
- Regular physical activity: Exercise, such as yoga, walking, or swimming, help strengthen your core and back, providing support for your spine.
- Reduce stress: Stress tenses your muscles, especially in the back and shoulders. Reducing stress can relieve muscle tightness and soreness.
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