Top 8 Exercises for Lower Back Pain

If life feels like a pain in the back, you're not alone. Nearly 40 percent of adults in the US suffer from back pain, which can range from mild discomfort to serious impairment in daily activities.

“Back pain is one of the most common complaints that bring patients through my door,” says Andrew Creighton, DO, assistant attending physiatrist at the Hospital for Special Surgery in New York City, who specializes in spine and sports medicine.

Several factors contribute to back pain, including improper lifting techniques, age-related disc degeneration, and various medical conditions. Lifestyle choices also play a role; being inactive, stressed, or having poor posture at a desk job can all cause lower back pain.

Engaging in general movement and specific exercises can prevent or alleviate lower back pain, helping you quickly return to your favorite activities.

“Avoiding activity can create fear and increase pain sensitivity over time, which is why we generally don't recommend rest for back pain,” explains Andy Fata-Chan, founder and physical therapist at Moment Physical Therapy & Performance in New York City.

While managing back pain at home is possible, there are times when professional help is necessary.

“If your pain is causing anxiety or if you feel overwhelmed, consult a physical therapist,” advises Fata-Chan.

Additionally, if back pain limits your activities for more than a week or two, or if you experience symptoms like loss of bladder or bowel control or numbness and tingling down your legs, it's important to see a healthcare provider.

Here are eight expert-recommended exercises for lower back pain that you can try at home today:

1. Child’s Pose

Why it helps: This stretch targets the back extensors, muscles attached to the spine that are involved in standing and lifting. These muscles can become tense with low back pain, says Leada Malek, a board-certified sports specialist and physical therapist in the San Francisco Bay Area.

How to do it: Sit on your knees, fold forward, and walk your hands out in front of you until your forehead is close to the floor. You can extend your arms or bring them back near your feet. Hold the position for 20 to 45 seconds.

2. Figure 4 Stretch

Why it helps: The glutes and hips can become tight with low back pain, and this stretch helps to relax them, according to Malek.

How to do it: Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left knee. If possible, reach behind your left leg and gently pull it toward you. Hold for 20 to 45 seconds, then switch sides and repeat.

3. Brace With March

Why it helps: This exercise engages the core and hips and is a beginner-friendly version of the “dead bug” exercise, says Malek.

How to do it: Lie on your back with your knees bent and feet flat on the floor. Draw in your belly button and engage your core without holding your breath. Lift one foot off the floor, then place it back down and repeat with the other foot. Do 8 to 12 reps.

4. Curl Up

Why it helps: Dr. Creighton recommends this exercise for improving core stability while placing a low load on the spine.

The curl up, side plank, and bird dog (mentioned below) are part of the McGill Big 3 core exercises, developed by back expert Stuart McGill, PhD.

How to do it: Lie on your back with one knee bent and the foot flat on the floor, while extending the other leg straight.

Place both hands under the small of your back. Contract your abdominals and curl up to lift your shoulders off the floor. Hold for 10 seconds, then switch sides and repeat. Do 3 to 5 reps on each side.

5. Side Plank

Why it helps: The side plank targets the core and hips and can be adjusted to match your comfort level and ability.

How to do it: Lie on your side with your knees bent and stacked. Use your elbow to support yourself on your forearm, with fingers pointing away.

Engage your core to lift your hips. Hold for 10 seconds, then switch sides and repeat. Do 3 to 5 reps on each side.

For added difficulty, straighten your supporting arm and keep your palm on the ground.

You can also straighten your legs and keep the sides of your feet on the ground while raising your hips. Make sure to maintain proper form, as advised by Creighton.

6. Bird Dog

Why it helps: The bird dog exercise aids in stabilizing your lower back by engaging your core muscles while placing minimal stress on your back, as recommended by Creighton.

How to do it: Start on all fours. Reach your right arm forward while extending your left leg backward. Hold this position for 10 seconds. Return to the starting position and switch sides, performing the same movement. Repeat for 3 to 5 reps on each side.

7. Single Leg Bridge

Why it helps: Bridges activate the glutes and hamstrings, which are crucial to strengthen if you suffer from lower back pain, according to Fata-Chan.

How to do it: Lie on your back with one knee bent and foot flat on the floor. Extend the other leg straight out.

Push through your grounded foot to lift your hips into a bridge position. Lower your hips back down and switch sides, repeating the same movement. Work up to 15 reps per side.

8. Mini Squat

Why it helps: Mini squats strengthen the quads, hamstrings, and glutes, providing essential support for spine stabilization.

Malek notes that these are functional exercises mimicking daily movements, helping to alleviate fears or avoidance of certain motions. You only need to perform a partial squat, not a full one.

How to do it: Stand with feet shoulder-width apart. Push your hips back and keep your back straight as you bend your knees to lower yourself into a sitting position.

Stop when your butt is halfway to your knees, completing a half squat. Stand back up. Using a chair behind you can help guide the movement, as suggested by Malek. Perform 8 to 12 reps.

Malek advises incorporating back-focused exercises two or three times a week and ensuring you allow adequate recovery time between workouts.

If any exercise triggers pain, consult a physical therapist for modifications suited to your body.

The Takeaway

While these lower back exercises can aid in alleviating back pain, your overall daily activity matters too.

Malek recommends taking regular breaks from sitting or standing in one position and staying generally active.

She highlights the benefits of general exercise, walking, and diaphragmatic breathing to reduce both pain and the anxiety that often accompanies it.

Source: everydayhealth

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