Best Exercises for Lower Back Pain

Lower back pain is the absolute worst. Sometimes it’s muscular and sometimes it’s structural. Have I ever experienced lower back pain? Absolutely! I am going to let you in on a little secret - my torso is super long and my legs are super short. I always feel like I am rounding my lower back, especially when I am sitting. I feel like too often I am struggling with lower back pain.

Something important to keep in mind is that your lower back is connected to what feels like your whole body. People deal with different struggles depending on their body anatomy. Some people have super weak hamstrings (the back of your legs); some people have weak glutes (the BOOTY); some people have a super weak core. All of which can result in lower back pain. If you have lower back pain, does this mean you are included in one of those categories? Absolutely not, there are a slew of issues that are responsible for lower back pain.

There are so many different exercises that can help release the tension and pain in your lower back. Some of these exercises and stretches have made a tremendous difference for me.

*If you are experiencing lower back pain, ALWAYS check with a medical professional before trying any of the suggestions listed below*

Stretches to help with lower back pain

PSOS

Juliann actually just posted a story on her instagram this week about the Pso-Rite. The Pso-Rite is a small tool that helps access some of the hardest muscles in your body to stretch - the psoas. The psoas has two large muscles that run from the lumbar spine through the groin on either side and, with the iliacus, flex the hip. Getting into the psoas and stretching it properly is my number one recommendation. It helps me more than anything else!

COBRA POSITION

I remember going to a physical therapist for my lower back and he drew a picture on a white board of what happens in the lower back. His illustration contained the lumbar vertebrae (the lower spine). He explained that people hunch all of the time and because of that, the L1-L5 (lower spine) are pushing out constantly, each time protruding a little bit more. To counter act this, the physical therapist recommended the cobra position. Holding the cobra position and releasing the lower back and booty, letting gravity bring your lower back to the ground.

1. Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

2. Press the tops of the feet and thighs and the pubis firmly into the floor.

3. On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don’t harden the buttocks.

4. Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.

5. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.

FIGURE FOUR STRETCH

Another one of my favorite stretching movements is the figure four stretch. This stretch gets into your hamstring, glute, and lower back. Stretching and releasing all of them at the same time. The stretch you feel deep in your glutes is a muscle called the piriformis, which runs from the base of the spine to the top of the femur and helps with hip rotation and stability.

Because of its close proximity to the sciatic nerve, problems with the piriformis muscle (like swelling, tightening, or muscle spasms) can irritate the sciatic nerve and cause pain and discomfort in the hip and buttocks. Keeping the piriformis mobile can reduce irritation or compression of the sciatic nerve.

1. Lie on your back with your feet flat on the floor.

2. Cross your right ankle over your left knee and keep your right foot flexed.

3. Bring your left knee toward your chest. Reach your right hand through your legs and interlace your fingers just below the crease of your left knee.

4. Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.

5. Hold there for at least five breaths (though you can hold the stretch for up to two minutes) then release and repeat on your left side.

Exercises to help with lower back pain

PLANK

Planks are a great way to strengthen the core. Did you know the core wraps around to your back? Planks strengthen your front core and your back core! If your shoulders and wrists can handle it, I recommend doing multiple sets of different planks multiple times a day.

1. Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.

2. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.

3. Hold this position for 10 seconds. Release to floor.

4. Over time work up to 30, 45, or 60 seconds.

GLUTE BRIDGE

We usually do this in class while holding a weight. It works the hamstrings, lower back, abs, in addition to the glutes. With many of the benefits similar to that of a squat, another plus for the glute bridge is that it does not place any pressure on the lower back. This is also a great exercise for people who are unable to squat due to back, hip, or knee pain.

1. Lay down on your back with your knees up and arms on the ground.

2. Lift your pelvic region into the air, tucking it under.

3. Hold this pose for 5 to 10 seconds.

4. Lower your pelvis back to the ground.

5. Repeat as many times as your comfort will allow.