Back pain is one of the primary drivers of disability in the United States. Though massages can be helpful, their effects will be limited without corrective exercise. Give these 5 exercises for low back pain a try.
The first movement I like to start with is cat-camel, because it gently gets things moving.
When someone has low back pain it is usually accompanied by joint stiffness and muscle tightness. The first steps to treating low back pain involve calming down the area.
Cat-camel is also sometimes called “cat-cow.” This is a gentle movement to get the segments of your lumbar spine moving. Start on your hands and knees. Round your back as though someone is pressing on your stomach. Next, allow your back to arch so your belly button moves towards the ground. Repeat 5-8 times, slowly and comfortably. It’s ok to move into stiffness but please avoid pushing into pain. If you aren’t comfortable on your hands and knees, you can stand and place your hands on a table. Perform the same movements of your spine in this position.
Child’s Pose is another excellent calming exercise for low back pain.
Child’s pose can be an excellent position for stretching and relaxing the low back. This is another stretch that can be modified for a standing position if it’s more tolerable.
Get down on all fours and sit back on your heels, allowing your trunk and head to move down to the ground. You can also reach slightly to each side for a unilateral stretch. Try holding for 15-30 seconds, 3 times.
Not everyone will respond positively to this stretch. If this stretch feels painful in your back or shoulders, it may not be the exercise for you.
Mini bridges are an excellent way to initiate control and strength from the glutes.
Lay on your back with your knees bent and your feet flat. Tighten your abdominals as though a small child or dog is about to step on your stomach. Squeeze your buttock muscles, and gently roll your hips up slightly off the table. Lift up one vertebrae at a time from bottom to top. Then slowly lower down from top to bottom. You do not have to go very high at all. This exercise can be viewed here. Try doing 3 sets of 12-15 repetitions.
Up next: Hip hinges. The ability to hinge correctly at the hip is crucial in managing low back pain.
Our buttock muscles (glutes!) change the relationship between our torso and our thigh. These are the muscles that need to do most of the work as we bend forward to lift objects.
Start with your feet hip width apart and your hands on your buttocks. Turn on this muscle as you bend forward, keeping a straight back. Your knees will slightly bend. Slowly return to start, keeping those muscles activated. The goal is for your glutes to do all the work, not your back. If it helps, hold a cane/ski pole/broom along your back to cue you to maintain a straight spine. This video demonstrates.
Last but not least, try transverse abdominus marches for added stability.
The transverse abdominus is a muscle that stabilizes the spine – it is shaped like a corset. This is different than the rectus abdominus (our “6-pack muscle”) which flexes our torso in something like a sit up. The transverse abdominus wraps around the torso and keeps it still during movement.
To perform a transverse abdominus march: Lay on your back with your knees bent and your feet flat on the floor. Engage your abdominals, then lift one foot slightly off the floor. Lower it back down, then lift the other foot and lower down. Keep your pelvis level. Don’t allow it to rock side to side as you lift each leg. Try doing 2-3 sets of 10-12 marches (left leg + right leg = 1 rep). I have a video which includes several variations of this exercise, which you can view here.
There you have it! Five great exercises for low back pain.
I want to make it clear that in physical therapy we do MUCH more than just these 5 exercises. We also may not do all of these exercises because needs vary among individuals. This post simply contains a couple of exercises that you can try. As always, I strongly suggest consulting with your provider. If you’re struggling with back pain and need some guidance, check out my online course The Happy Back or book a free assessment with me.
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