Exercises for Lower Back Pain

Athletic woman rubbing her back

If you have issues with back pain, you may feel tempted to just lay down and hope for the best. However, many doctors recommend movement to help stretch and strengthen those sore muscles. In this guide, we’ll go through some of the best exercises for lower back pain to help relieve discomfort.

Benefits of Movement

If your back pain is new, it’s worth a trip to the doctor to get a proper diagnosis. A doctor may refer you to a physical therapist to get a customized treatment, or they may simply recommend a few anti-inflammatory pills and send you on your way. If your physician supports it, a solid stretching or exercise routine may have a big impact on your well-being. Strengthening weak muscles creates a better foundation for your posture, which can reduce back pain, and stretching out tight muscles can relax the entire body.

Recommended Movements

So, where to start? Here are a few of our suggestions, but feel free to add your own favorites into the mix:

  • The bird dog exercise can strengthen weak abdominal muscles, which will support your lower back. To perform, position yourself on your hands and knees in a tabletop position with your core tight. Extend your right arm and left leg straight out, and then return to tabletop. Alternate sides and repeat.
  • Hamstring stretches loosen up cramped leg muscles, leading to less tension on your lower back muscles. Lay on the floor and reach one leg into the air. Loop a towel or belt around your foot and pull until you feel a good stretch. Release and repeat.
  • A bodyweight bridge can activate your glutes and core, which takes the stress off your back. Lay on your back with knees bent and arms to your side. Squeeze your glutes and raise them off the floor, until your body makes a straight line from knees to neck. Lower slowly and repeat.

These simple exercises are easy to perform on an exercise mat or the floor, so you can exercise nearly anywhere. If you’d like an extra challenge, consider a lateral trainer by UltraSlide. This gives you extra workout options for strength, flexibility, and cardio in a portable package.