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10 Exercises To Do If You Have Lower Back Pain

Updated: Feb 3, 2023



Lower back pain can manifest in a variety of ways, some of the common signs and symptoms include:

  1. A dull or achy pain in the lower back area that may radiate to the buttocks or legs.

  2. Stiffness or tightness in the lower back area that may make it difficult to move or stand up straight.

  3. Weakness or numbness in the legs or feet.

  4. Shooting pain or sharp jolts in the lower back area.

  5. Difficulty standing or walking for long periods of time.

  6. A loss of bladder or bowel control.

It's important to note that lower back pain can also be caused by other underlying conditions such as herniated disc, spinal stenosis, sciatica or osteoarthritis. If you have any of these symptoms, it's best to see a healthcare professional for an accurate diagnosis and appropriate treatment.


Alleviating back pain is important for several reasons:

  1. Improved Quality of Life: Back pain can severely impact your quality of life by making it difficult to perform daily activities such as standing, walking, or sitting. Relieving back pain allows you to resume normal activities and improve your overall well-being.

  2. Reduced Disability: Chronic back pain can lead to disability and a decreased ability to work or participate in leisure activities. By relieving pain, you can reduce the risk of disability and maintain your independence.

  3. Better Sleep: Back pain can make it difficult to get a good night's sleep, which can further exacerbate the pain. Alleviating pain can help you sleep better and feel more rested during the day.

  4. Reduced Risk of Injury: Back pain can cause muscle imbalances and compensations in your posture and movement patterns, which can increase the risk of other injuries. By relieving pain, you can restore proper movement patterns and reduce the risk of additional injuries.

  5. Preventing Chronic Pain: Chronic pain can develop if pain is not treated properly and in a timely manner. Alleviating pain can prevent chronic pain and the need for long-term treatment.

It is important to note that not all back pain can be completely cured, but proper management can help minimize the pain and improve the quality of life. It's essential to consult a healthcare professional for an accurate diagnosis and appropriate treatment plan.


Exercises to do if you have lower back pain


Here are 10 exercises that may help alleviate lower back pain:

  1. Knee-to-chest stretch: Lie on your back with your knees bent and your feet flat on the floor. Bring one knee up towards your chest and hold it with both hands. Keep your other foot flat on the floor. Hold the stretch for 15-30 seconds and then repeat on the other side.

  2. Pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles and tilt your pelvis towards your ribcage. Hold the tilt for a few seconds and then relax. Repeat the exercise 10-15 times.

  3. Cat-cow stretch: Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Arch your back like a cat and then round your back like a cow. Repeat the movement slowly and smoothly for 10-15 reps.

  4. Plank: Start in a push-up position with your hands under your shoulders and your body in a straight line from head to heels. Hold this position for 15-30 seconds and repeat for 2-3 sets.

  5. Bridging: Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach and glutes, and lift your hips towards the ceiling. Hold the position for a few seconds and then lower your hips back down. Repeat the exercise 10-15 times.

  6. Hamstring stretch: Sit on the floor with your legs straight out in front of you. Reach forward and try to touch your toes, keeping your knees straight. Hold the stretch for 15-30 seconds and repeat a few times.

  7. Quadriceps stretch: Stand with your feet hip-width apart. Hold your ankle and bring your heel towards your buttocks. Hold the stretch for 15-30 seconds and repeat on the other side.

  8. Child's Pose: Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Sit back on your heels and stretch your arms out in front of you. Hold the pose for 15-30 seconds.

  9. Superman: Lie on your stomach with your arms stretched out in front of you. Tighten your lower back muscles and lift your arms, legs and head off the ground at the same time. Hold the position for a few seconds and then relax. Repeat the exercise 10-15 times.

  10. Yoga: Yoga poses such as downward-facing dog, warrior I, and the spinal twist can help to stretch and strengthen the muscles of the back.

It's important to note that not all exercises are suitable for everyone, and it's best to check with your doctor or physical therapist before starting any new exercise program.


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