The 3 Best Lower Back Exercises to Alleviate Pain

The 3 Best Lower Back Exercises to Alleviate Pain

Statistics show that over 80% of all Americans will have a minimum of one episode of lower back pain in their lifetime. The total cost of days lost and medical care for back pain across the country totals over $100 billion a year.

There is no doubt that back problems and pain is an epidemic in this society, but the problem with back pain is that there is no effective “cure” for everyone across the board. There are all sorts of reasons why someone can be experiencing lower back pain. Whether it is an injury or just tight muscles, there are things that you can do to make the pain lessen or even disappear.

If you are having lower back pain, it is critical that you have it examined by a professional to make sure that something serious isn’t to blame. But, the most common reason for lower back pain is weak and tight muscles that pull on the lower back making it ache or even pull the spine out of alignment.

Before you go to physical therapy for lower back, try and practice these three exercises, not just when you are having an episode, but on a daily basis, you will likely see that lower back ache decrease or disappear altogether.

1. Lower abdomen strengthening

Your lower abdomen muscles are what they call your core muscles because, although they might be inconspicuous, they are literally the backbone of your musculoskeletal system. If you strengthen them, you strengthen everything, and take the pressure off of your lower back.

To strengthen your lower abdominals, lay on your back and bend your knees with your feet flat on the floor. Take one knee and bring it directly to your midsection and then put your foot back on the floor. Next, bring the other leg in the same way. You will want to do that about eight times, each side.

Make sure that while you are bringing your knee to your chest, you keep your lower back flat on the ground and don’t arch. Otherwise, you aren’t using the right muscles for the exercise, and are putting more strain on your back, which will end up making things much worse.

2. Deep abdominal strengthening

The transverse abdominis is one of the key supporters for the lower back, and it is hidden deep within the abdominal wall. The second exercise is a very small movement, and is one that will take practice and concentration to achieve. You will want to lie on your back with your feet about the same distance apart as your hips.

Keeping your upper body completely relaxed and your chin tucked, you will want to focus on bringing your belly button into your spine. To get the sensation, pretend that you are at the beach and sucking your stomach in because you are wearing a bikini. It is the same muscle movement.

Try holding that sensation for about 10 seconds at a time, releasing and doing it again. It might seem like an insignificant movement, but it is one of the best exercises to do to take the pressure off of your back muscles.

3. The bird dog

Sometimes, lower back pain is perpetrated by instability in your lower back. The way to correct that is to do an exercise called “the bird dog.” Kneel on the floor on all fours (knees and hands). Holding your hips stable and pulling your belly button in, you will want to extend your right arm outward, and your left leg straight back at the same time. Hold that stretch it for at least 10 seconds without moving from side to side or wobbling

Return your hand and leg and then do the other side in the same manner. To perform the exercise correctly, keep the thumb on your hand pointed upwards, and your foot pointed. It might sound super simple, but you will quickly find out that it isn’t simple at all.

If you are having problems with your lower back, the problem is usually due to weakness somewhere else in the body. The way to alleviate lower back pain is to take the pressure off of it by building up those muscles that are failing you.

If you can strengthen the muscles in your abdominal cavity, they can start doing the work they are supposed to and give your lower back a break so it doesn’t feel like it is on fire. Do these three exercises daily to keep everything strong and healthy.