Effective Exercises for Lower Back Pain

Lower back pain affects millions of people and is often caused by a sedentary lifestyle or repetitive strain at work. There are many treatment options available to address lower back problems, from chiropractic adjustments to medications. One of the best ways to treat this pain is by regularly practicing exercises that stretch, strengthen and mobilise the lower back.

Practicing these exercises daily can reduce or eliminate lower back pain, preventing weakness from inactivity as well as improving the body’s ability to tolerate strenuous activity. The following exercises help to strengthen core muscles that support the spine as well as stretching the spine itself to improve mobility.

Founder to Forward Fold

Stand with your spine straight and your legs shoulder-width apart. Point your buttocks out backwards while leaning forward with your arms raised straight above your head. This helps build back muscles and core strength. If the position places too much tension on your lower back, try keeping your hands behind you or use a chair.

Knee Tucks

Lie on your back, placing a small cushion under your head. Keep your upper body relaxed and your chin tucked in. Bend one knee and pull towards the chest and hold the position for one deep breath.

Next, do the same for the alternate side, repeating each action 10 times. Only move as far as it feels comfortable. This move stretches and mobilises the spine.

8 Point Plank

Lie on your stomach with your feet flexed, knees touching, and elbows just below the ear, a few inches in front of the shoulders. Pull your knees and elbows to the centre of your body as you lift your hips up to the height of your shoulders, while maintaining a long, straight spine.

Maintain the planking position for at least 30 seconds. If you begin to tremble, you’re doing it correctly. This position helps to strengthen your muscles around the spine, providing strong, structural support.

Back Extensions

Lie on your stomach and prop yourself on your elbows, lengthening your spine. Keep your shoulders, back, and neck long. Arch your back up by pushing on your hands while keeping your hips grounded.

You should feel a stretching sensation in the stomach muscles as you do this. Hold the position for 10 seconds and repeat 10 times. Remember not to bend your neck back. This should stretch and mobilise your spine backwards.

Pelvic Tilts

Lie on your back and place a small cushion under your head. Bend your knees while keeping your feet straight and hip-length apart. Once again, keep your upper body relaxed and your chin tucked in. Flatten your lower back into the floor and contract your stomach muscles.

Tilt your pelvis towards your heels until you feel an arch in your lower back and your back muscles contracting. Avoid pressing down through the neck, feet or shoulders, and keep your abdominals working throughout the exercise. This exercise stretches and strengthens the lower back.

If the pain allows you to, aim to do these routines daily. Try to compliment them with other daily exercises such as walking and cycling. Remember not to overexert yourself and stop immediately if you feel any pain. You should seek advice from a chiropractor before starting any back pain exercises.

Make an appointment with Northbridge Chiropractic for chiropractic care in Perth. Our experienced practitioners will evaluate your lower back pain and recommend personalised exercises to help alleviate it. We can also provide treatment and offer you lifestyle advice.