The best exercises for back pain
Lower back strengthening and stretching exercises can help improve the strength, stability, and flexibility of the lower back. This can help to alleviate and prevent lower back pain.
These are some of the best strengthening exercises:
Glute bridge
Weak gluteus maximus muscles have been linked to lower back pain. This muscle helps to stabilise the lower back and support the hips.
Follow these steps:
Step 1: Lie on the back with the knees bent and the feet flat on the floor, hip-width apart. Place the arms down by the sides of the body with the palms of the hands facing upward.
Step 2: Tighten the abdominal muscles and squeeze the gluteal muscles.
Step 3: Lift the pelvis off the floor. Continue to lift so that the body forms a straight line through the shoulder, hip, and knee.
Step 4: Hold the position for at least 2 seconds.
Step 5: Slowly return to the start position.
Step 6: Repeat the steps above 10–15 times.
Bird-dog
This exercises the muscles that attach to the back of the spine, allowing us to stand, bend over and lift things.
Follow these steps:
Step 1: Begin the exercise on the hands and knees with the shoulders directly over the hands and the hips directly over the knees.
Step 2: Tense the abdominal muscles and stretch the right arm straight out in front of the body.
Step 3: Hold the position while staying balanced.
Step 4: Slowly lift the left leg and extend it straight out behind the body.
Step 5: Hold the position for 15 seconds.
Step 6: Slowly return to the starting position and repeat on the opposite side.
Step 6: Repeat 5 times.
Plank
This is an excellent stability exercise which also strengthens the back extensor muscles and all of the abdominal and core muscles.
Follow the steps below:
Step 1: Lie on the stomach with the forearms against the floor and the elbows directly in line with the shoulders.
Step 2: Tighten the abdominal and gluteal muscles.
Step 3: Lift the hips and both knees off the floor.
Step 4: Hold the position for 10–30 seconds without allowing the pelvis to sag toward the floor.
Step 5: Slowly return to the start position and then repeat 5 times.
Modification: A person can make the exercise less challenging by bending the knees slightly and keeping them on the ground. They should focus on maintaining a straight line from the knees to the shoulders.
Abdominal exercises
It is important to strengthen the abdominal muscles to support the spine and keeps the hips aligned which can reduce lower back issues.
The abdominal drawing-in manoeuvre (ADIM) is an exercise that can help strengthen the main core muscles.
Follow these steps:
Step 1: Lie on the back with the knees bent and the arms down by the sides of the body.
Step 2: Keep the spine in a neutral position and pull the belly button toward the spine.
Step 3: Inhale.
Step 4: Exhale while tightening the abdominal muscles, drawing the belly button toward the spine.
Step 5: Hold the position for 10 seconds, and then release. Rest for 15 seconds.
Step 6: Repeat 10 times.
In addition to the above exercise, crunches can also help to strengthen the core.
Abdominal crunches involve the following series of movements:
Step 1: Lie with the back flat against the floor, the knees bent, and the feet flat and hip-width apart.
Step 2: Cross the hands over the chest or reach along the sides of the body toward the feet.
Step 3: Tighten the abdominal muscles and lift the head and shoulder blades off the floor while exhaling.
Step 4: Lower to the starting position.
Step 5: Repeat the above exercise 10–15 times.
It is important to follow any back strengthening exercise, with stretches for the back. This helps improve the range of motion and prevent injury.
Here are some of the most effective ones:
Knee-to-chest stretches
Follow these steps:
Step 1: Lie on the back with both legs flat against the floor.
Step 2: Lift the right leg, bending the knee toward the chest.
Step 3: Use both hands to pull the right knee toward the chest.
Step 4: Hold the right knee against the chest for several seconds.
Step 5: Return to the starting position.
Step 6: Repeat with the left leg and then return to the starting position.
Kneeling back stretch
Follow these steps:
Step 1: Begin the exercise on the hands and knees, positioning the knees hip-width apart, with the shoulders directly over the hands.
Step 2: Round the back, pulling the belly button up toward the spine and tilting the lower back toward the floor.
Step 3: Hold the position for 5 seconds.
Step 4: Rock gently backwards, lowering the buttocks as close as possible to the heels. Ensure that the arms are stretched out in front.
Step 5: Hold the position for 5 seconds.
Step 6: Rock gently back up to the starting position. Repeat 10–15 times.
Modified seated side straddle
Follow these steps:
Step 1: Sit with both legs flat against the floor and extended out in front of the body. The feet should be far enough apart that the legs form a “V” shape.
Step 2: Bend the left leg, bringing the left foot up to touch the right knee and letting the left knee fall out away from the body.
Step 3: Keeping the back straight, bend from the hips and reach forward toward the toes of the right foot.
Step 4: Slowly round the spine, bringing the hands toward the right ankle or shin while lowering the head as close as possible to the right knee.
Step 5: Hold the position for 30 seconds, then relax for 30 seconds. Repeat on the other side.
Step 6: Perform 5–6 repetitions.
If any of the back exercises above make back pain worse, it is vital to stop doing them immediately and contact a doctor.
Disclaimer: The content of this page is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician with any questions you may have regarding a medical condition. References available on request.