How to relieve lower back pain

In 2019, a study by Statista found that around 39% of adults in the United States experienced back pain within the last three months. Those people who experienced back pain attributed the cause to stress, lack of strength and manual labor. Stress tends to affect the mid and upper back. Lack of strength and poor posture are the main causes of pain specific to the lower part of the back.

Exercise can help relieve lower back pain by strengthening the muscles in the back, improving flexibility and range of motion, and promoting better posture. Specific exercises such as core strengthening, stretching, and low-impact aerobics can help alleviate pain and prevent future episodes of pain. In addition, aerobic exercise can also help reduce inflammation and promote the release of endorphins, which are natural pain-relieving chemicals in the body. It is important to consult a doctor or physical therapist before starting any new exercise regimen, particularly if you have a history of back pain or other health conditions.

Stretches for lower back pain

Here are a few stretches that may help relieve lower back pain:

1. The Cat-Cow stretch: Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Arch your back up towards the ceiling as you exhale, and then round your spine towards the floor as you inhale.

2. The Child's Pose: Start on your hands and knees, and then sit back on your heels and stretch your arms forward, resting your forehead on the floor.

3. The Hamstring stretch: Sit on the floor with your legs straight out in front of you. Bend forward at the hips and try to touch your toes.

4. The Seated Twist: Sit on the floor with your legs crossed. Twists your torso to the right and use your left hand to press down on your right knee. Hold the stretch for 15 to 30 seconds and then repeat on the other side.

5. The Pelvic tilt: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold the position for 5-10 seconds, then relax.

It is important to note that it is important to consult a doctor or physical therapist before starting any new exercise regimen, particularly if you have a history of back pain or other health conditions.

Core-strengthening exercises

Here are a few core strengthening exercises that may help relieve lower back pain:

1. Planks: Start in a push-up position with your arms straight and your hands shoulder-width apart. Hold your body in a straight line for 30 seconds to 1 minute.

2. Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips up towards the ceiling, squeezing your glutes and lower back muscles as you lift. Hold the position for 5-10 seconds, then lower your hips back to the floor.

3. Supermans: Lie face down on a mat with your arms and legs extended. Simultaneously lift your arms, legs and head off the ground, squeezing your lower back muscles as you lift. Hold for a count of 5-10, then release.

4. Dead Bugs: Lie on your back with your knees bent and your feet flat on the floor. Slowly lower your right arm and left leg towards the floor, keeping your lower back pressed into the floor. Hold for a count of 5-10, then release.

5. Quadruped Opposite Reach: Start on your hands and knees (“all fours”). Slowly extend your right arm and left leg, keeping your back straight and your core tight. Hold for a count of 1-2, then touch your right elbow to your left knee. Do 5-10 repetitions on one side then repeat on the other side. If you can’t touch your elbow to your knee, just go back to the “all-fours” position (quadruped position) instead.

Individuals who come to us with lower back pain typically experience relief within two-three weeks of consistent exercise. The type of training plans we offer to them will differ depending on their fitness level. If you are a beginner, I would recommend personal training. If you have experience working out and feel comfortable with the basic movements, you should be fine going into the fitness (strength & conditioning) classes.