Home Exercises and Fitness The Best Exercises For Lower Back Pain: A Complex To Strengthen Muscles And Eliminate Pain – 2021 Guide

The Best Exercises For Lower Back Pain: A Complex To Strengthen Muscles And Eliminate Pain – 2021 Guide

by Izabelle Morris

With back and lower back pain, it is difficult for a person to stand, sit, or sleep. Severe pain can lead to loss of consciousness. Special physical exercises for back and lower back pain can help to cope with the disease. They can relieve pain and significantly improve the condition. In addition, a combination of different types of treatment (including exercises for the back, lower back) give excellent results.

But before undergoing a course of LFC, it is necessary to consult with your doctor. This will help you understand what causes low back pain, how to strengthen the back and what to do with an exacerbation.

Possible causes of low back pain

Lower back pain and back pain can occur not only in the elderly. It often bothers young people and even children. The main causes of lumbar pain are:

  • scoliosis;
  • Infectious lesions of the discs, vertebrae;
  • osteoporosis;
  • spinal cord tumors;
  • rheumatoid arthritis;
  • kidney tumors;
  • hip pathologies;
  • intervertebral hernia;
  • sprains, vertebral fractures;
  • urolithiasis;
  • circulatory disorders;
  • intestinal obstruction;
  • pyelonephritis;
  • gastrointestinal diseases;
  • Inflammatory processes in the uterus, ovaries;
  • prostatitis, and so on.

And there are also a number of other causes associated with the occurrence of back pain, which are physiological, such as pregnancy, excess weight, sitting for a long time at the computer or driving a car, menopause, etc.

What should I do if I have pain?

Source: u-tokyo.ac.jp

If you have back and lower back pain, you should see a doctor. After examination and diagnosis, treatment is prescribed. Depending on the problem, medication, massage, physical exercises for the back and lower back are prescribed.

If the doctor prescribed exercises for the lower back, then here you can choose two options, that is, self-training at home or with a special trainer. So, you are selected for a set of exercises for the back, lower back, which will help to cope with pain.

Rules for doing exercises for the back and general safety

Before you start doing exercises for low back pain, as well as back pain, you should consult a doctor. In addition, it is necessary to adhere to certain rules:

  • If you feel a sharp lumbar pain, exercise should be stopped;
  • refrain from fast running;
  • Do not exercise beyond the norm agreed with your doctor;
  • You should clearly repeat each exercise for your back.

The fulfillment of these conditions will help to achieve good results in the fight against low back pain.

When is back exercise contraindicated?

Source: verywellhealth.com

Exercise for the back and spine is contraindicated in cases of fever, high intracranial and arterial pressure. It should also not be performed during the postoperative period (the doctor may prescribe breathing exercises), as well as with kidney problems, the presence of a hernia, a tumor, and acute pain.

Set of exercises for low back pain, back pain

Below are the most effective exercises for back and lower back pain. Systemic implementation will help to achieve good results. You should do 2-3 approaches. If you need exercises for the back at home for men from pain, you need to make an appointment with a doctor to get professional advice. This can be done at specialized medical centers, such as Touch of Health.

1. Lifting the body

Source: healthline.com

Lying on your back, press your lower back and heels to the floor. Bring your hands to the back (fingers interlocked). As you exhale, straighten your back without taking your legs off. As you breathe in, go back.

2. Arm and leg raising on all fours

Standing on all fours, extend your arm forward and the opposite leg backward. Stretch out in opposite directions. Try to keep your back straight. Stay like this for five to ten seconds. Then switch sides.

3. Pulling the knee up to the chest

Leaning on your hands (behind you), give yourself forward and pull your knees up to your chest. Hold this position for a few seconds and then go back.

4. Plank

Apply a supine front leaning support. Rest your toes on the floor and your elbows in a half-bent position. Do not arch your back. Stay in this position for 10 seconds. If you feel pain, stop doing it.

5. Bridge

Source: shape.com

Lie on your back, then rest your palms and feet on the mat, and then bend upward. Freeze in this position for 8-10 seconds. Such exercises for back pain also train the muscles well.

6. “Cobra”

Lie down on your stomach. Bend your arms at the elbows and rest against the floor. Then slowly start lifting your head and shoulders. Arch your back as high as possible. Freeze for 7-10 seconds. Control your breathing while doing this exercise.

7. “Sphinx”

This is a simplified variation of the “cobra.” There is less bending of the back. You can stay in this pose for a couple of minutes. These exercises for lower back pain are very simple, but effective.

8. Back curl

Lie on your back and bend your left leg at the knee. The hands should be open at the sides and the palms turned to the floor. Now turn your pelvis and bent leg to the right and your head to the left. The shoulders should rest on the floor. Now put the knee down and stay in this pose for a couple of minutes.

9. “Swimmer”

When doing the exercise, you need to lie on the mat face down. Hands and feet should be spread to shoulder width and away from the floor. Tensing the buttocks, imitate the movements of a swimmer. Perform for several minutes.

10. “Boat”

Source: self.com

Lying on your stomach, lift your head, arms, and legs up at the same time. The shape of the torso in this case looks like a “boat“. Such exercises on the lower back take away pain in the sacroiliac region.

11. Child’s pose

In the sitting pose, spread your knees wide apart (the toes should be together). With your arms outstretched, lean forward. Your forehead should be against the mat. Now count to 10 and return to the starting position.

12. Arcing turns

Lie on your back. When doing the exercise, your feet should be shoulder width apart. Lift your pelvis and arch your back like a cat. Knees and elbows should be straightened. This exercise for the lower back will help reduce pain and strengthen the muscles.

13. Happy baby pose

Lying on your back, you need to press your lower back against the mat. The feet are stretched toward you. As you inhale, press your knees against your stomach, and as you exhale, you should grasp the outer feet of your ribs with the palms of your hands. Your knees should be pulled toward your armpits. Use a belt if necessary (but don’t let it hurt). Hold this pose for a couple of minutes.

14. Bent Leg Raise

Lying on your back, bend your knees and press your lower back against the mat. Then press them against your stomach and hold for a while. Return to the starting position. This exercise can also be done while hanging from the chinning bar.

15. Knee to tummy tuck

Source: medicalnewstoday.com

Lie on your back. Bend your right leg at the knees and pull it up to your stomach, while wrapping your arms around it and pressing your head down. Repeat this exercise with the left leg.

16. Bat Wings

Standing a step away from the wall, bend your arms (thumbs near your armpits) and rest your elbows against the wall. Do not arch your back. Hold for 10-15 seconds.

17. Chest muscle stretch

Stand in the corner and lean your arms against both sides of the wall. Keeping your back straight, make small bends toward the corner. Try to bring your shoulder blades together.

18. Downward facing dog pose

In the plank pose, lift your hips up. Pull your hands forward, resting on the mat, with your back stretching toward your legs. Freeze in this pose for 5 seconds.

19. Chest hyperextension.

Lying face down, bend your elbows along your torso and place your palms on the mat. Now raise your head and chest up when you inhale and lower them when you exhale.

20. “Slider”

Source: verywellfit.com

Performing the exercise, you need to stand against the wall on all fours. Put plastic plates under your hands, move them back and forth. Do not press your shoulders against your neck.

21. Spin your shoulders in circles

Stand up straight with your arms at your sides. Start rotating your shoulders forward and then backward. Keep your back straight. It is desirable to make 10-15 sets.

22. Squeeze shoulder blades

Exercise may be performed standing or sitting. Arms are placed along the torso. Now bring your shoulder blades together and hold that position for 5-7 seconds.

23. Rowing

The rowing machine is suitable for any age. It has a gentle effect on all the muscles (on the back muscles, too). These exercises are ideal for strengthening the lower back. If you have such a trainer, then use it to strengthen the back.

24. Exercise for the middle trapezius.

With your arms crossed at the back of your head, bring your elbows apart. The shoulder blades should touch (keep your back straight). Hold this position for 5 seconds.

25. Glute bridge

Source: wellandgood.com

Lying on your back, bring your knees together and press your feet to the floor. Now lift your pelvis. Here rest your head and shoulders on the mat, arms along your torso. Hold for 10-15 seconds.

26. “Good Morning”

When doing the exercise, stand up straight and spread your legs slightly. Cross your arms over the back of your head. Now start bending down, forming a right angle with your pelvis, but your back should be straight and your lower back slightly arched.

27. “Superman”

Lie down on your stomach on the mat. Extend your arms and raise your head. As you exhale you have to lift your legs, arms, and chest off the floor. Try to lift them as high as possible, but don’t throw back your neck. Such exercises for the spine can also be done with a small weight in the hands.

28. Standing pelvic tilt

Stand up straight and lift your arms up. Slowly bend your body (keep your back straight) while trying to touch the floor with your hands. Then slowly come back up again.

What to do in case of acute pain?

Source: bpac.org.nz

With acute pain in the lower back, back pain should not use the above exercises. The following options are more suitable for this:

  • Lie on your stomach and stretch your arms out to your sides (you can put a pillow under your stomach;
  • lying on your back, bend your knees a bit, move your knees to one side and vice versa;
  • lying on your back, gently lift your lower back up.

These simple exercises will help to significantly reduce back pain, lower back pain or even stop them completely.

Preventive exercises to strengthen the back

For the prevention of various diseases, you can use exercises for the lower back pain, which are described above. And also excellent are yoga classes or not too difficult strength exercises that do not cause pain in the back, lower back.

You can find more useful information on bywinona.com.

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