Exercises for lower back pain

Humans perform varying forms of activities that require the use of body muscles. We function optimally when our muscles work in synchronization with one another. However, our muscles can wear and become weak. Weak bones, most especially those in the core and pelvis can sometimes lead to back pain or injury. Back pain can be a harrowing experience and cause discomfort, affecting your daily activities and leaving you weak and tired. There are some strengthening exercises that you can do to help you reduce back pain and also increase your body functions. Also keeping to a healthy lifestyle and eating good food, as well as avoiding risky activities will help to minimize the occurrence of lower back pain. This article focuses on the exercises that can be used for lower back pain and tips to help you minimize the risk of back pain.

Before we begin, let us find out the causes of back pain. Back pain can be occur by specific and non-specific causes.

Specific causes of back pain include but are not limited to:

  • Neurological Disorders
  • Pain due to an infection
  • Cancer
  • Compression fractures
  • Stenosis of the spine
  • Spondylolisthesis
  • Disc Herniation

Non-Specific causes of back pain include:

  • Muscle strain
  • Muscle spasm
  • An injury to a nerve
  • Degenerative changes


Performing strengthening exercises can help to support the spine and reduce pain and dysfunction. Here are some exercises that help with lower back pain. These exercises do not require the use of any equipment. But before you jump in on them, make sure that you consult your doctor so as to know if they are right for you.


#1. Bridges

in our buttocks, there is a large muscle called gluteus maximus, which is one of the strongest muscles present in the body. This muscle is responsible for hip movement and hip extension activities. When the muscle becomes weak, it can lead to back pain due to the important role it plays in stabilizing hip joints and lower back when walking.

How to perform the Bridges Exercise:

  • Lie down feet flat on the ground with your hips wide apart
  • Place your hands by your sides and press your feet into the floor. While doing this, you’re your buttocks slowly off the ground your shoulders should be kept on the floor.
  • Lower back down and rest for a minute.
  • Repeat the action15 times.
  • Perform 3 sets of the exercise. That’s it.


#2. Drawing in maneuver

This exercise is used to work on the transverse abdominis, which is the muscle that wraps around the midline. The transverse abdominis helps to support the spine and abdomen and is important for the stabilization of the spinal joints and also for preventing injury.

Performing the Drawing in Maneuver

  • Lie feet flat on the ground with hips wide apart.
  • Relax your hands by your sides.
  • Inhale deeply. Exhale and pull your bellybutton into your spine, engaging your abdominal muscles without tilting your hips.
  • Hold the contact for 5 seconds.
  • Repeat the action 5 times.


#3. Lying lateral Leg Raises

This exercise is for the hip abductor muscles which are helpful in raising the leg to a side and away from the body. The hip abductor muscles also give support to the pelvis when one stands on one leg. Weakness of the abductor muscles affect balance and mobility and also causes one to experience lower back pain due to instability.

Performing the Lying Lateral Leg Raises

  • Lie on one side and keep your lower leg slightly bent on the ground.
  • Engage your core by drawing your bellybutton into your spine.
  • Raise the top leg without having to move the rest of your body.
  • Hold for 2 seconds at the top.
  • Repeat the action 10 times.
  • Repeat on other side.
  • Perform 3 sets on each side.


#4. Supermans

This exercise affects the back extensors which run along the spine. They function to help maintain an upright position, support the spine and pelvic bones, and also allow one to arch Lie on your stomach with your arms extended out in front of you and your legs long.

Doing the Supermans

  • Start by Lifting your hands and feet off the ground approximately 6 inches, or until you feel a contraction in your lower back.
  • Slightly lift your bellybutton off the floor. This engages your core muscles. Then follow this by reaching away with your hands and feet. Avoid neck strain while doing these by looking at the floor.
  • Hold for 2 seconds.
  • Return to starting position.
  • Repeat 10 times.


#5. Partial Curls

This is associated with the abdominal muscles. These muscles support the spine, thus playing a significant role. They help to maintain a proper hip alignment, giving you overall strength and stability.

Doing Partial Curls

  • Lie feet flat on the ground keeping your knees bent.
  • Cross your hands over your chest.
  • Inhale deeply. While you breathe out, brace your abdominals by pulling your bellybutton in toward your spine.
  • Lift your shoulders slowly off the ground a couple of inches. Try to keep your neck in line with your spine instead of rounding, to avoid pulling up with your neck.
  • Return to starting position.
  • Repeat 10 times. Perform 3 sets.


On a general note, it is important that you consult your doctor before engaging in any exercise or new fitness program. Also desist from any one of the exercises if you notice that it increases the back pain or causes you more pain. Report any injuries to your physician so as to get serious medical attention and further evaluation before you continue. Work within your physical strength and limits. Do not do much more than you can handle and take things slowly so that your pain will have time to heal.

Performing lower back strengthening exercises help to prevent the reoccurrence of low back pain. When performed regularly, they help to improve muscle strength, stability and function. They also reduce the chances of injury and keep you fit and healthy

Numerous benefits stand to be gained by engaging in these exercises, make sure you reap them. Enjoy as you do these exercises and say good bye to back pain.


Richard E Pearson

Richard is a passionate Certified Personal Trainer and a motivator. He is helping his clients to achieve their personal health and fitness goals.

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