The exercises outlined in this article are some of the best for lower back pain relief and can be incorporated into your regular fitness routine.
If you suffer from lower back pain, you’re not alone. According to the National Institutes of Health, back pain is one of the most common reasons people visit the doctor or miss work. While there are many causes of lower back pain, one common factor is a weak core. By strengthening your core, you can alleviate pain and prevent further injury. In this article, we’ll outline 12 core exercises for lower back pain relief.
Table of Contents
Best Exercises for Lower Back Pain: Understanding the Core Muscles
Before we dive into the exercises, it is important to understand what the core muscles are and how they work. The core muscles are a group of muscles that are located in the abdomen, back, and pelvis area. They include the rectus abdominis, transverse abdominis, obliques, erector spinae, and hip flexors.
The core muscles are responsible for supporting the spine, maintaining balance and stability, and facilitating movement. When these muscles are weak or imbalanced, it can lead to lower back pain, poor posture, and decreased mobility.
Common causes of lower back pain
Lower back pain can be caused by a variety of factors, including poor posture, lack of exercise, injury, and degenerative conditions like arthritis. However, weak core muscles are a common factor in many cases of lower back pain. When the core muscles are weak, the burden of supporting the upper body falls on the lower back muscles, which can lead to strain and pain.
How to Choose the Right Core Exercises
When choosing core exercises for lower back pain relief, it is important to consider your fitness level, any existing injuries or conditions, and your goals. Start with simple exercises and gradually increase the difficulty and intensity as your strength and endurance improve. It is also important to maintain proper form and alignment throughout each exercise to avoid further injury.
Benefits of Core Exercises for Lower Back Pain Relief
By strengthening the core muscles, you can effectively reduce lower back pain and prevent future injuries. Here are some benefits of core exercises for lower back pain relief:
- Improved posture
- Increased flexibility and range of motion
- Reduced risk of future injuries
- Enhanced athletic performance
- Reduced risk of chronic conditions such as arthritis and osteoporosis
Best Core Exercises for Lower Back Pain Relief
Here are some of the best core exercises for lower back pain relief:
01. Plank Exercise for Lower Back Pain Relief
The plank is a simple but effective exercise that targets the entire core, including the lower back muscles. To perform a plank, start in a push-up position, with your forearms resting on the ground. Engage your core muscles and hold the position for 30 seconds to one minute, or as long as you can maintain proper form.
02. Side plank Exercise
The side plank targets the obliques and helps improve core stability. To perform a side plank, start in a plank position, but with your weight resting on one forearm and the side of your foot. Lift your hips off the ground, engaging your oblique muscles and keeping your body in a straight line. Hold the position for 30 seconds to one minute, then switch to the other side.
03. Bird dog Exercise
The bird dog exercise targets the lower back and core muscles, as well as the shoulders and hips. To perform a bird dog, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Slowly lift your right arm and left leg, keeping them straight and parallel to the ground. Hold the position for a few seconds, then return to the starting position and repeat with the opposite arm and leg.
04. Dead bug
The dead bug is a simple exercise that targets your core muscles. Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle. Slowly lower your right arm and left leg toward the ground, keeping your lower back pressed into the floor. Return to the starting position and repeat on the other side.
05. Bridge
The bridge exercise targets the glutes, hamstrings, and lower back muscles. To perform a bridge, lie on your back with your knees bent and feet flat on the ground. Slowly lift your hips off the ground, squeezing your glutes and engaging your core muscles. Hold the position for a few seconds, then lower your hips back to the starting position.
06. Hip Bridge
The hip bridge is similar to the bridge exercise, but with added resistance. To perform a hip bridge, lie on your back with your knees bent and feet flat on the ground. Place a resistance band around your thighs, just above your knees. Lift your hips off the ground, squeezing your glutes and engaging your core muscles. Hold the position for a few seconds, then lower back down to the starting position.
07. Cat-Cow
The cat-cow stretch helps improve flexibility in the spine and hips. To perform a cat-cow, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, dropping your stomach toward the ground and lifting your head and tailbone. Exhale and round your spine, tucking your chin to your chest and bringing your tailbone toward your knees.
08. Glute Bridge March
The glute bridge march is a challenging variation of the hip bridge exercise that targets the glutes, hamstrings, and core muscles. To perform a glute bridge march, start in a hip bridge position, with your feet flat on the ground and your hips lifted. Lift one foot off the ground, bringing your knee toward your chest, then lower back down and repeat with the other foot.
09. Superman
The superman exercise targets the lower back muscles and helps improve posture. To perform a superman, lie face down on the ground with your arms and legs extended. Lift your arms, chest, and legs off the ground, keeping them straight and engaging your lower back muscles. Hold the position for a few seconds, then lower back down to the starting position.
10. Russian twist
The Russian twist targets the oblique muscles and helps improve core strength and stability. To perform a Russian twist, sit on the ground with your knees bent and feet flat on the ground. Lean back slightly, engaging your core muscles. Hold a weight or medicine ball in front of your chest, then twist your torso to the right, tapping the weight on the ground next to your hip. Twist back to the center, then repeat on the left side.
11. Bicycle crunches
Bicycle crunches are a great exercise for targeting your abs and obliques. Lie on your back with your hands behind your head and your knees bent. Lift your shoulder blades off the ground and bring your left elbow to your right knee as you straighten your left leg. Repeat on the other side.
12. Mountain climbers
Mountain climbers are a great exercise for improving core strength and cardiovascular fitness. Start in a push-up position with your arms straight and your shoulders over your wrists. Bring your right knee toward your chest and then switch, bringing your left knee toward your chest. Alternate legs quickly.
13. Leg raises
Leg raises are a great exercise for targeting your lower abs. Lie on your back with your legs straight and your hands under your hips. Lift your legs off the ground and then lower them back down, keeping them straight.
Conclusion
Incorporating these 12 core exercises into your workout routine can help you alleviate lower back pain and prevent future injury. By strengthening your core muscles, you’ll improve your posture, reduce your risk of injury, and develop better balance and stability.
FAQs
It’s recommended to do these exercises 2-3 times a week, with at least one day of rest in between.
It’s important to consult with your doctor or physical therapist before starting any exercise program, especially if you have a back injury.
Yes, many of these exercises can be modified or adapted for different fitness levels and abilities.
Aim to hold each exercise for 30-60 seconds, or for a specified number of reps.
While these exercises can help improve your core strength and alleviate lower back pain, they may not necessarily lead to weight loss on their own. It’s important to combine exercise with a healthy diet and lifestyle habits for optimal results.
