6 Exercises To Ease Lower Back Pain

The reason that an individual experiences lower back pain is unique to each person. Lower back pain can be a painful and unpleasant experience that can be a real distraction to someone trying to go about their day. Here are some exercises that can help ease lower back pain, but remember you will need to find a sensible amount of reps for each exercise.

​Clams

• Lie on one side with both legs together.
• Your knees should be bent to 45 degrees.
• Tighten the abdominal muscle (imagine tensing up as if someone is poking you in the tummy)
• Raise your top knee opening up like a clam shell, keeping both feet together on the ground.
• Hold this position for a couple of seconds.
• Repeat the above x10.
• Repeat the above on the other side of the body, lifting the other knee.

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Lower Back Flexibility

• Lay back on the floor with your knees bent and feet flat on the floor. Keep your arms by your side.
• Gently arch your lower back and push your stomach outwards avoiding pain.
• Hold for 5 seconds, then relax.
• Now flatten your back against the floor and tighten your core
• Hold for 5 seconds, then relax.

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Contract the Core

• Keeping your arms by your side, lay on your back, with knees bent and feet flat.
• Breathe in deeply.
• While breathing out, pull your belly button slightly toward your spine, tightening the abdominal muscles and keeping your hips still.
• Hold the position for 5 seconds.

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Lower Back Rotational Stretch

• Lie back with bent knees and feet flat on the ground.
• Keep your shoulders on the floor, firmly, and gently roll both bent knees over to one side.
• Hold this position for 5–10 seconds avoiding pain.
• Now return to your original position.
• Gently roll the bent knees over to the other side and hold, then return to the starting position.

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Knee-to-Chest Stretch

• Lay on your back on the floor.
• Bend your knees, keeping both feet flat on the floor.
• Using both hands, pull one knee in toward your chest.
• Keep this knee against your chest for 5 seconds, keeping the abdominals tight and pressing your spine into the floor.
• Return to the starting position.
• Repeat with the opposite leg.

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Bridge

• Lay down with knees bent and place your feet flat on the floor hip-width apart.
• Press your feet into the floor, while your arms are by their sides.
• Lift your glutes (buttocks) off the ground until your body forms a straight line from shoulders to knees.
• Tense your glutes with your shoulders still on the floor.
• Lower your glutes back to the ground and rest for a couple of seconds.

Hopefully, one or more of the six exercises we have featured will help with your back pain. If they haven’t, you should consider reaching out to a chiropractor who will be able to assist with your lower back pain. Regular core exercise can help keep the low back healthy and strong and you may want to consider a weekly Pilates class.  Learning how to control the hips and spine can help to avoid some of the common causes of low back pain.
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If you would like to find out more about how we can help you with your lower back pain please get in touch today on 01604 754456 or head over to our contact page for more details.