Are you tired of constantly dealing with lower back pain? Well, it’s time to say goodbye to that discomfort and hello to a stronger, healthier back!
Lower back pain is a common issue that affects people of all ages and can greatly impact daily life.
Whether it’s from sitting at a desk all day or overexerting ourselves in physical activities, we’ve all experienced the discomfort and frustration of lower back pain. But fear not, because I’ve curated a list of exercises that are not only effective but also enjoyable to help alleviate your pain.
In fact, as someone who’s suffered for back pain for many years, the below suggestions are what has worked for me, some even while I was experiencing excruciating pain.
In this blog post, I share some effective exercises that will help you beat lower back pain for good.
So, grab your gym clothes and let’s get started on the road to a pain-free life!
Exercises for when you’re experiencing pain
If you’re experiencing back pain, it’s important to listen to your body and modify your exercise routine accordingly.
Remember, our bodies were made for movement, and movement can be the best therapy for relieving back pain.
Start by taking into account how you’re feeling and what movements may aggravate your discomfort. It’s also crucial to connect your breath to each movement, as this can help increase blood flow and oxygen to the affected area.
By incorporating the below exercises, you can help alleviate back pain while still staying active and promoting overall health and wellness.
Cat cow
To begin, start by finding a comfortable and stable position on your hands and knees. Your wrists should be directly under your shoulders and your knees under your hips.
Take a deep breath in through your nose, allowing your belly to drop towards the mat as you arch your back and look up towards the ceiling. This is the “cow” portion of the exercise.
As you exhale, tuck your chin to your chest, rounding your spine upwards like a cat stretching its back. This is the “cat” portion of the exercise.
Repeat this movement for several rounds, connecting each inhale and exhale with a fluid motion.
Remember to breathe deeply and move at a pace that feels comfortable for you.
Bird dog
Start by getting on all fours with your hands directly under your shoulders and your knees under your hips.
Take a deep breath in and as you exhale, engage your core muscles by gently pulling your belly button towards your spine.
As you inhale deeply, extend one arm straight ahead and the opposite leg straight back, keeping them parallel to the floor.
As you exhale, slowly bring your arm and leg back to the starting position.
Focus on maintaining a strong connection between your breath and movement, inhaling as you extend and exhaling as you bring them back in.
Repeat this with the other arm and leg for a complete set.
Remember to keep a flat back and the hips fairly even throughout the movement and avoid arching or rounding.
By synchronizing your breath with each movement, not only will you improve balance and stability but also enhance body awareness and mindful relaxation.
Bridge
Start by lying down on your back with your knees bent and feet flat on the ground, hip-width apart. Place your arms by your sides with palms facing down.
As you inhale, engage your core muscles and press your feet firmly into the ground as you lift your hips off the floor, creating a straight line from your hips to your shoulders. Make sure to keep your thighs, buttocks, and core muscles activated throughout the exercise.
As you exhale, slowly lower back down to starting position.
Keep breathing steadily throughout the entire exercise and focus on maintaining proper form rather than speed.
Dead bug
To perform this exercise, start by lying on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle.
Engage your core muscles by pulling your belly button towards your spine.
Slowly extend one leg out straight while simultaneously lowering the opposite arm behind your head.
Keep your lower back pressed into the ground throughout the movement.
Return to the starting position and repeat on the other side.
Aim for 10-12 reps on each side, making sure to keep your movements controlled and deliberate.
You can also add an additional challenge by adding dumbbells or a resistance band to make it more difficult.
Remember to focus on quality over quantity when performing these exercises and listen to your body’s limitations.
These exercises are gentle enough to do while experiencing pain, but they’re also great to incorporate into your training routine as part of your warm up or cool down.
Strengthening exercises
One of the best ways to prevent back pain and keep your spine healthy is by strengthening your back muscles.
Kettlebell swings, weighted hip extensions, Turkish getups, good mornings, and Romanian deadlifts are all effective exercises for this purpose.
Kettlebell swings
Kettlebell swings involve swinging a weight between your legs and up to chest level using your hips, which strengthens your glutes, hamstrings, and core.
Weighted hip extensions
Weighted hip extensions target the posterior chain muscles that support the spine and help improve posture.
Turkish getup
Turkish getups involve lifting a weight while moving from lying down to standing up, engaging multiple muscle groups in the process.
Good mornings
Good mornings specifically target the lower back muscles by bending forward at the waist with a barbell or kettlebell on your shoulders.
Romanian deadlifts
Romanian deadlifts mainly work on your hamstrings and glutes while also engaging the lower back muscles as stabilizers.
Incorporating these exercises into your workout routine can help build strong back muscles that will provide better support for your spine and reduce the risk of future back pain.
Low back mobility follow along
Conclusion
Lower back pain can be a debilitating and frustrating issue to deal with. However, with these effective exercises, you can beat the pain and strengthen your back muscles for long-term relief.
The cat cow, bird dog, bridge, and dead bug are great options for when you’re experiencing pain as they focus on gentle movements and stretching to alleviate tension.
On the other hand, kettlebell swings, weighted hip extensions, the Turkish getup, good mornings, and Romanian deadlifts are powerful exercises that target the muscles in your glutes and back to build strength and prevent future pain.
By incorporating these exercises into your routine regularly and listening to your body’s needs, you can conquer lower back pain and improve your overall posture and wellbeing.
Remember to always consult with a doctor or physical therapist before starting any new exercise routine to ensure it is safe for you.
Stay consistent and stay strong!
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