8 Exercises To Start Today For Your Low Back Pain

Low back pain affects many of us and can often feel like an insurmountable challenge, making it seem impossible to return to a pain-free life. While there may not be a quick fix, taking the first steps with simple exercises can make a significant difference. A common cause of low back pain is muscle imbalances along the spine and weak glute and hip muscles, which force the lower back to bear more weight and pressure than it should. By strengthening these weakened muscles, such as the glutes and those supporting the back, the body can regain balance and stability, helping to alleviate pain. The following exercises are some of the most effective I’ve found in helping my clients find relief from back pain and work toward a stronger, healthier body. When combined with massage, they provide a powerful tool to conquer low back pain.

1. Jefferson Curls

This is a great exercise to build the strength of the multifidi rotatores (the deep stabilizers of the spine), and to strengthen each segment of the spine.

2. Bird-Dogs

This exercise is essential for developing cross-lateral stability, meaning that as one arm or leg moves, the opposite side works to coordinate, balance, and stabilize the body. This is especially beneficial for addressing unilateral back pain (pain on only one side of the back).

3. Side Planks

This exercise is an excellent low back and core strengthener, targeting the entire core simultaneously. Strengthening the core is one of the most effective ways to alleviate low back pain and improve overall stability.

4. Single-Arm Dumbbell Marches

This is another great unilateral stabilizing exercise that engages the entire core to maintain body stability.

5. Glute Bridges

This exercise is good for strengthening the glutes, which are often weakened by prolonged sitting and inactivity. Stronger glutes help take on more of the workload during lifting and movement, reducing strain on the lower back.

6. Single-Leg Hip Hinges

   
   

This exercise emphasizes maintaining a connection with the ball of the foot and the inner heel while building hip stability through the hinge movement. Properly learning the hinge pattern activates the glutes, allowing them to take on more of the workload during lifting and movement, which helps reduce pressure on the lower back.

7. Good Mornings

   
   

This is a fantastic exercise for improving hip mobility and enhancing spinal stability.

8. Hip Flexor Stretch

   
   

Prolonged sitting or inactivity often causes the hip flexors to become shortened and tight. This simple stretch helps open up the hips and restore stability to the area.

These exercises can be a great starting point on your path to recovery from low back pain. If you're in the Lincoln, Nebraska area and are currently dealing with low back pain, book a session with us today and begin your journey toward living better!