9 Exercises You Can Try if You Suffer From Low Back Pain
Back pain sucks. And if you’re over the age of 30, you probably have some right now. That’s because the American lifestyle heavily encourages us to sit most hours in any given day.
We sit at work.
We sit while we drive.
We sit on trains.
We sit at the movies.
We sit at school.
Sitting too much causes fascia to become tight, bones to become weak and muscles to eventually atrophy.
Did you know that one of the worst things you can do if you have a current back injury is remain sedentary?
Contrary to what you might think, not moving and getting blood flow and circulation to the body only makes things tighter which leads to even more pain and discomfort.
I know what you’re thinking how do I know what exercises are safe?
Depending on the severity of your injury, there are certain exercises you should steer clear from but if you have minor to medium pain and you happen to notice that you feel better when you move more, try these exercises:
1. Bridges
Bridges are a great way to strengthen your pelvic floor, hamstrings and glutes. These muscles are the prime movers in helping to stabilize the spine and strengthen the core. Try doing 2x10 to start. Check your form HERE.
2. Clamshells
Clamshells are a great way to safely strengthen and activate the glutes without risking the back getting involved. To add more resistance, try clamshells with a mini- band. Try 2 sets of 10-15. Check your form HERE.
3. Modified plank
Planks are one of the best exercises you can do to strengthen your core. The best thing about planks? There are plenty of variations so if you need a modification to start or a progression down the line, the options are there. Try THESE with your knees on the ground or on a bench to decrease weight and pressure on the back.
4. SL bridges
Single leg bridges work the hamstrings and glutes which need to be strengthened to prevent the back tightening up. Single leg Bridges can be done while holding one knee in toward your belly or simply crossing one ankle right above the opposite knee. Make sure normal bridges are easy for you before attempting these. Check your form HERE.
5. Body-weight squats
Squatting is one of the most practical movements you can do on a daily basis. The bodyweight squat is a great exercise because it works most of your legs as well as your core and glutes. Start with two sets of 10-15. Make sure you’re hinging back from the hips before the knees bend. Add a band around your knees for added resistance and more glute activation. Check your form HERE.
6. Bird dogs
These are a great and safe way to strengthen the spine while also working on your rotary stability. Start in a quadruped position and make sure your hands are directly underneath the shoulders and knees under the hips. Keep your core tight as you raise one arm out in front of you while extending the opposite leg behind you. Try to limit movement and rotation in the spine. Start with two sets of 10 each. Check your form HERE.
7. Cable pallof press
One way to think of the pallof press is like a standing plank. Make sure the cable is set to about chest height. Keep your knees bent and both hands on a single handle which should be extended in front of you. The objective is to keep the handle stabilized in the center while maintaining the height. Try two sets of 15 to start. Check your form HERE.
8. Wall dead bugs
Similar to the plank, wall dead bugs offer a number of variations to choose from depending on your level of fitness. Start on your back with your head against a wall. Bend your elbows to ninety degrees and press as hard as you can against the wall while keeping your back as flat as you can against the ground. Breathe deep exhales. Keep the knees bent at ninety degrees in tabletop. Try two sets of 30 seconds to start as shown HERE.
9. Walking
It may seem obvious, but getting outside is not only good for your body but also great for your mind. Move to move and to also catch some vitamin D rays! Even if it’s for 10 minutes or so, getting outdoors and walking around can do wonders for your body, mind, and spirit. When dealing with an injury and especially pain, addressing the mind is a must.
Injuries suck but they can suck a lot less if you stay active and maybe do some mobility drills every week. The small changes to your daily routine can go a long way in helping to alleviate back pain. Doing things like walking to or from work, getting a standing desk at school, committing to fifteen minutes of exercise or stretching on your lunch break- whatever your goal is, just stick to it! Be patient with yourself and remember that movement is also a form of medicine.