One of the greatest things I ever discovered was exercises I could do for lower back pain relief.
There isn’t anything more debilitating to my exercise routines than lower back pain.
I used to suffer from it for awhile even when I was younger. It could come on out of nowhere.
The go to for relief was usually acetaminophen. Even after taking a dose, it would usually take some time to go away. I never enjoyed taking any kind of pills.
It was probably because I had bad posture, a gut and was sitting for long hours each day. None of those things are good for your lower back.
Any one of them on their own can bring on back problems and when I got hit with lower back pain it was awful.
For the most part, I don’t suffer from it anymore. But every once and a while, I could twist funny and it will come back. Usually not for too long. But it still hurts like hell. (Pardon the language.)
The good news is I’ve learned a number of exercises over the years that work miracles for me with lower back pain. Doing them on a regular basis helps keep my back limber and without any real problems.
These moves have been really helpful from a preventative standpoint. I also find them to be incredibly relaxing.
Exercise Is Better Than Medication For Lower Back Pain
As it turns out, the direction from the American College of Physicians during the last few years is to stay away from medication when treating acute and subacute lower back pain. The pain tends to go away with time regardless of treatment.
The choice to turn to meds should be used only as a last resort according to the President of the ACP, Dr. Nitin Damle. The doctor warns it is best to exhaust all other treatments first so as to avoid problems associated with medication like addiction and overdose.
Good news for all of us who don’t like taking pain medication to begin with. So what’s the alternative?
You guessed it. A variety of exercise and massage to help alleviate the discomfort. If you’ve had persistent back problems on and off for years you should probably also see a doctor before attempting any of these exercises. Just in case, you don’t want to make anything worse.
Apparently, most back pain will subside within days or a couple of weeks without any kind of treatment.
If you’re looking for some more immediate relief, give one or all of these moves a shot. They work wonders for me.
1. The Prone Upper Body Extension Press AKA The Cobra
This is the one move I always recommend to friends when they’re complaining about lower back pain.
It’s easily one of my favorites and really helps stretch out the lower back. This is probably a great stretch when you’re not experiencing pain as well to help keep your back limber.
To do this move correctly, lie flat on the floor face down with your hands by your shoulders. Imagine a rope pinning your waist to the floor. Now you push up, keeping your waist pinned down, looking up and back as far as you can. You should feel a really good stretch out from your lower back.
Hold the full stretch for about five seconds and then come back down to the starting position. Repeat the move about ten times.
2. The Bump (Hip Swing)
Ever been out dancing with somebody and just start doing the bump with each other? This is where you just gently swing and bump your hips together sideways.
I get that this move was way more popular in the 70s but it’s the basis of an amazing exercise that helps stretch and strengthen your lower back.
Go stand in a doorway and hold onto the side of the frame that doesn’t have the hinges with one hand. You’re doing this for balance.
Now lift the leg on the same side your holding the frame so that your thigh is parallel with the floor. That’s why you have to hold on for balance.
With the hip of the raised leg, gently lift up sideways as if you’re trying to do a hip bump into the door frame. It’s OK if you don’t actually touch the frame.
Just try and stretch your hip up high. You should feel an amazing stretch in your lower back. This works muscles around your pelvis you rarely get to exercise especially if you do a lot of sitting during the day.
Try and repeat it ten times for each side. This is another favorite.
3. The Mighty Sit
This one is pretty easy. I actually did it by accident one morning after waking up.
Not long afterwards I was told it is a basic yoga move although I think it’s a simplified version.
It’s great for relaxing your lower back if you’re experiencing pain or discomfort.
Just stand straight up. Stick your arms out in front of you. Then lower yourself down by bending at the knees into a full squat.
Keep looking straight ahead and your arms out while you do it. You should feel your back stretch out as you sit down in the squat. Try and hold it for a few seconds before standing back up again. Repeat it about ten times and see how it feels.
While you’re in the squat you can reach down with your arms and then roll your back up as your standing for a little extra stretch.
4. Plank Variations To Ease Lower Back Pain
You’ve probably heard about all the benefits derived from doing the plank. It really is, in my opinion, a great exercise for your core.
As it turns out, it’s also great for relieving lower back pain as well. There are a few variations of the plank that I will recommend and use to strengthen up the midsection and back.
I believe you’ll find that as you get stronger in your core, you will have far fewer incidents of lower back pain.
The first variation is done from the standard push up position, balancing on your palms and toes, making a straight line with your back, down your legs to your feet.
Without relaxing your arms, pull one knee to your chest, hold for a moment and then switch and do the other. That’s one repetition. Try it 5 to 10 times.
Don’t let your hips sag. You should feel it in your core and a good stretch in your back.
The next variation keeps everything the same except lower yourself down onto your forearms, keeping the rest of your body taught. Maintain the straight line, tighten your glutes and hold the position for 30 seconds.
The final variation requires you to roll onto your back. Lay your arms straight out from your body with the palms up. Now lift your waist off the ground pressing down your shoulder blades and the backs of your heels.
Again, keeping your glutes tight, exhaling as you press up and hold for 20 to 30 seconds. This inverse plank is amazing for your core and a good stretch for your back.
The Wrap Up
Incorporate these moves into your regular workout and lower back pain should eventually become just a memory for you.
Of course, if nothing seems to be working, and you’ve been suffering with back pain for a long time, as I noted above, go see your doctor. It’s not worth walking around with that kind of discomfort for an extended period of time.
Hopefully though you’ll find relief with these moves. There are others if you want to try more, they’re out there. But these ones always worked great for me. They’ll probably help you out as well.
