Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles.
According to researchers, exercise also increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process.
Here are 5 exercises that you can do to strengthen the lower back and manage lower back pain.
1. Bridges
The gluteus maximus, which is the large muscle of the buttocks, is one of the most important muscles in the body, and keeping it strong can help support the lower back.
To perform a bridge:
- Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
- Press the feet into the floor, keeping the arms by the sides.
- Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
- Squeeze the buttocks with the shoulders remaining on the floor.
- Lower the buttocks to the ground and rest for a few seconds.
- Repeat 15 times and then rest for 1 minute.
- Do 3 sets of 15 repetitions.
- Knee-to-chest stretches
Doing a knee-to-chest stretch can help elongate the lower back, relieving tension and pain.
To perform knee-to-chest stretches:
- Lie on the back on the floor.
- Bend the knees, keeping both feet flat on the floor.
- Use both hands to pull one knee in toward the chest.
- Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.
- Return to the starting position.
- Repeat with the opposite leg.
- Repeat with each leg 2–3 times twice a day.
- Pelvic Tilts
The pelvic tilt exercise can release tight back muscles and keep them flexible.
To perform this lower back flexibility exercise:
- Lie back on the floor with knees bent and feet flat, keeping the arms by the sides.
- Gently arch the lower back and push the stomach out.
- Hold for 5 seconds, then relax.
- Flatten the back and pull the bellybutton in toward the floor.
- Hold for 5 seconds, then relax.
- Increase the number of repetitions daily, building up to 30.
- Supermans
A person needs strong back extensors to maintain good posture. These muscles run along either side of the spine. Weak back extensors can reduce spinal and pelvic support, but doing an exercise called a "Superman" can help.
To perform a Superman:
- Lie face down on the ground and stretch both arms out in front of the body, keeping the legs stretched out and flat on the ground.
- Raise both the hands and feet, aiming to create a gap of about 6 inches between them and the floor.
- Try to pull in the bellybutton, lifting it off the floor to engage the core muscles.
- Keep the head straight and look at the floor to avoid neck injury.
- Stretch the hands and feet outward as far as possible.
- Hold the position for 2 seconds.
- Return to the starting position.
- Repeat 10 times.
- Seated lower back rotational stretches.
The seated lower back rotational stretch helps relieve pain, working the core muscles and strengthening the lower back.
To perform the seated lower back occasional stretch:
- Sit on a stool or chair without arms, keeping the feet flat on the floor.
- Twist at the core to the right, keeping the hips square and the spine tall.
- Position the hands behind the head or place the left hand on the right knee to support the stretch.
- Hold the position for 10 seconds.
- Repeat the exercise on the left-hand side.
- Repeat on each side 3–5 times twice a day.
Takeaway
Performing exercises to work the core muscles can prevent injury, increase stability, and improve flexibility. People with lower back pain should also pay attention to their general posture and how they carry heavy objects to identify movements that may be responsible.
Anyone experiencing lower back pain that is severe or does not go away with gentle stretches and exercise should make an appointment with a doctor.
If any of these back exercises make pain worse, it is vital to stop doing them immediately and consult a doctor.
