Lower back pain is highly common in adults and is often caused by muscle strain or overuse.
Fortunately, you can stop a number of problems before they start by using the best lower back pain exercises to strengthen weak muscles and relieve chronic pain.
Here are several tips to keep in mind before starting your workout plan:
• Special gym equipment is not required so these exercises are easy to try at home.
• These exercises are important for people of all ages to improve mobility and flexibility to reduce the risk of injury.
• You can often experience relief from lower back pain if you are active and avoid any specific activities that could cause muscle strain.
• If you no longer have chronic back pain, you can use these exercises to strengthen your torso and stretch stiff muscles.
Here are the best lower back pain exercises to strengthen your back and improve flexibility:
• Core Strengthening Exercises:
These exercises will strengthen your core, including your lower back and abdominals. These exercises include crunches, sit-ups, and leg raises, which will tone and strengthen the core to reduce pain and pressure that is causing a strain on the lower back.
A good example of a core strengthening exercise is the Good Morning exercise.
1. In this exercise, you will start by standing with your legs shoulder width apart, holding a barbell across your shoulders.
2. Slowly bend forward until you are at a 90° angle, and then return to your starting position. This strengthening exercise will target the lower back to condition the muscles that support the health of the spine.
• Stabilization Exercises:
If you have very weak lower back muscles that are causing you pain, you can use yoga balance exercises, exercise balls, and stabilization exercises to strengthen the supporting muscles that keep the spine protected.
These simple balance exercises will make it easy for you to go about your daily activities with a better range of motion.
• Water Exercises:
For anyone that has a lower back injury that prevents them from going to the gym, it’s time to hit the pool! Water activities like swimming and water aerobics greatly strengthen the lower back with minimal impact.
If you are recovering from a back injury, these types of aquatic exercises will help to strengthen your lower back and get you back on your feet again in no time.
Lower back pain exercises can be done in a variety of settings and even in the comfort of your own home.
Whether you have a back injury or are experiencing chronic pain from sitting all day long, these exercises will help to strengthen and relieve tension that often leaves you at risk for a lower back injury.