If you have pain in your lower back, you may not be able to participate in your usual activities. But you aren’t alone in this.
According to the American Chiropractic Association, around 31 million Americans suffer from lower back pain. It’s the third most common reason for doctor visits. Non-specific back pain may appear for a variety of reasons, including:
- Muscle strain
- Muscle spasms
- Degenerative changes
- Nerve injuries
Most cases of lower back pain can be treated without serious intervention.
One of the ways that you can help with lower back pain is by doing back strengthening exercises. Weak muscles in your pelvis and core can contribute to low back pain. But research shows that exercising these muscles regularly can improve their function and minimize the pain.
To counteract your risk of lower back pain, it’s a good idea to make these a part of your routine.
Perform These Exercises to Lower Back Pain
Here is a list of some of the best exercises for lower back pain:
1. Drawing-in Maneuver
Improper spinal support can contribute to lower back pain. But this exercise works to strengthen the muscle that wraps around your lower torso. The transverse abdominis helps to support the abdomen and spine.
Start by lying on the ground. Place your feet flat on the floor at approximately hip-width apart. Keep your hands relaxed at your sides and take a deep breath.
On your outward breath, pull your belly button towards your spine. Make sure to engage your ab muscles, but don’t tilt your hips.
Hold the position for 5 seconds and release. Repeat this 5 times for a set.
Next, it’s time to work the gluteus maximus. This is the largest muscle in your backside and it’s responsible for movements at the hip. Because the muscle stabilizes the hips, it can cause lower back pain if it gets weak.
Like most back strengthening exercises, this one starts on the floor. Lie on the ground with your feet approximately hip-width apart.
Keep your hands by your sides and press your feet into the ground. Slowly lift your buttocks off the ground. Your body should be one straight line. Remember to keep your shoulders on the floor while you do this.
Maintain this position for around 10 to 15 seconds and slowly lower back down. Repeat this action 15 times for a set. Do a total of 3 sets per workout, but make sure to rest a minute between sets.
3. Lying Lateral Leg Raises
The hip abductors help raise your leg away from the body. They’re also responsible for supporting your pelvis. Weak hip abductors affect your mobility and balance. This instability may cause low back pain.
With this exercise, start by lying on one side. Bend the lower leg slightly to provide stability. Activate your core and slowly raise your top leg. Keep the rest of your body stable.
Hold this position for a couple of seconds at the most. Repeat this action 10 times and then switch sides. Do 3 sets per side for each workout session.
Some of the best exercises for lower back pain don’t exercise your back at all. Instead, they focus on the supporting muscles that stabilize the area around your low back.
These simple exercises can be a great starting point. But if your condition doesn’t improve, you may need to speak with your doctor to rule out more serious conditions.