Weak muscles, especially the ones in the pelvis and core, can lead to injury or back pain. You may experience low back pain when sitting, standing, getting up, or engaging in everyday activities. It can interfere with your daily life and cause you to be in a constant state of discomfort. According to research, though, strengthening these muscles may help treat lower back pain.
The various exercises that we’ll tell you how to do in this article may help you manage pain and prevent injury. As with any exercise, make sure that you don’t push it too far, or else you may increase the risk of causing more pain. Listen to your body and stop doing a specific movement if you feel pain. Doing too much too fast can increase pain and delay the healing process. Continue reading to learn about great exercises for lower back pain.
Drawing-In Maneuver
The transverse abdominis is the muscle that wraps around the midline and works to support the abdomen and spine. It can help stabilize the spinal joints and prevent injury during regular movement. To engage in the exercise:
- Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks. Relax your arms by your sides.
- Take a deep breath in and exhale fully, pulling your belly button toward your spine. During this process, engage your abdominal muscles without tilting your hips.
- Hold this position for five seconds and then repeat for a total of five times.
Lying Lateral Leg Raises
The hip abductor muscles, which run along the outsides of the thighs, help move the legs away from the body. They also support the pelvis when you stand on one leg. If these muscles are weak, they can affect mobility and balance, and increase the risk of lower back pain. To do the exercise:
- Lie on your right side, stacking your left leg on top of your right. You can prop your head up with your right hand and rest your elbow on the ground for support.
- Engage your core by drawing your belly button up toward your spine.
- Raise your left leg up without moving the rest of the body and hold for two seconds at the top.
- Repeat for a total of 10 reps and then perform on the other side. Complete three sets on each side.
Glute Bridges
The gluteus maximus is the largest muscle in the buttocks and one of the strongest muscles in the entire body. It is responsible for hip movement, including hip extension activities like squats. If your glutes are weak, you may experience back pain because they help stabilize the hip joints and lower back. To do the exercise:
- Lie flat on the floor with your knees bent and feet flat on the floor about six inches away from your buttocks. Relax your arms by your sides. Your fingertips should almost touch your heels.
- Engage your glutes and press your feet firmly into the floor as you lift your buttocks off the ground in a slow, controlled motion. At the apex of the position, your body should be in a straight line from your hips to your shoulders.
- Hold for 10 to 15 seconds and then slowly lower your body down to the starting position. Repeat for a total of 15 times. Complete a total of three sets, resting for one minute between each set.
Partial Abdominal Crunch
The abdominal muscles help support the spine, and strong abs can help maintain proper hip alignment. That can increase overall core strength and stability. To do the exercise:
- Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks.
- Cross your hands over your chest and take a deep breath in. During your exhale, contract your abdominals by pulling your belly button toward your spine.
- Slowly lift your shoulders off the ground several inches. Don’t pull your head up with your hands. Keep your neck in line with your spine and avoid rounding your back.
- Return to the starting position and repeat for a total of 10 times. Complete three sets of 10.
Supermans
Back extensors run along the spine and help you maintain an upright position. They support the spine and pelvic bones and allow you to arch your back. If this exercise increases pain, though, stop it altogether. To do the exercise:
- Lie face down with your arms extended out in front of you and legs long.
- Lift your hands and feet about six inches off the ground, or until you feel a contraction in your lower back.
- Engage your core muscles by lifting your belly button away from the floor. Reach your hands away from your feet and make sure to look at the floor during the exercise to avoid neck pain.
- Hold for two seconds before returning to the starting position. Complete a total of 10 times.
