By Introduction
Many suffer from back pain. Reasons can vary, such as long hours at work, poor posture or standing for extended periods. Back pain is uncomfortable and debilitating. Medications and treatments are available, but lower body exercises are an often overlooked option.
Lower body exercises target muscles that cause and contribute to lower-back pain. Doing these exercises will not only relieve symptoms, but also strengthen core muscles. This guide to lower body exercises provides advice on stretching, cardio and weight training programs.
Take time to read and understand this guide. You will learn how to best tackle lower-back discomfort.
Exercises to Strengthen Your Core
Strengthening your core is a fab way to assist in relieving back pain. Boosting your core and lower body muscles, can ease the pressure on your spine and improve your posture. Core exercises are amazing for increasing your strength, which can help decrease back pain and advance your fitness.
Let’s check out some great lower body exercises to intensify your core and reduce pain:
Plank
The plank is a great exercise to strengthen your core muscles in your abdomen, back, and pelvis. It can reduce lower back pain and improve balance, posture, and strength. Planking builds stability in your spine decreasing injury risk when lifting or doing other physical activities.
To do it right, get on your stomach with feet shoulder-width apart. Put your palms down on the floor alongside you and tuck your toes underneath. Raise your body into a straight line from your head to your ankles. Press through the balls of your feet for support. Keep your chin slightly tucked throughout the exercise by glancing down at the floor. This helps to avoid straining or stressing any muscles in your neck or upper back.
- Take steady breaths as you hold for 30 seconds or more.
- Then slowly lower yourself back down to the ground.
Bridge
Bridge exercises are effective for strengthening your lower back, buttocks, and core muscles. To do it, lie flat, feet shoulder-width apart. As you exhale, lift your hips off the floor without arching your lower back. Hold for 5 seconds and repeat 10-15 times for 3 sets. Take a deep breath between each repetition and keep your hips level.
Bridges relieve lower back pain by strengthening glutes and rectus abdominus. They also increase spine mobility, promote better balance and coordination, improve flexibility, and reduce muscle tension. Make bridges a part of your stretching routine to manage existing discomfort and prevent future problems.
Bird Dog
The Bird Dog is great! It strengthens your core muscles and improves balance. It targets your abs, lower back, and hip flexors. It’s also a good warm-up for dynamic stretching or functional exercises.
To do it:
- Get on your hands and knees.
- Reach one arm in front and raise the opposite leg. Make sure both parts are parallel to the ground.
- Hold for 3 seconds then lower them back.
- Repeat 10-15 times, each side.
Keep good form! Pull your stomach in and keep your spine neutral. To make it harder, try increasing the hold time or add an extra set.
Exercises to Stretch Your Lower Back
Got back pain? Strengthen your muscles in the lower back to help relieve it. Stretching exercises can be helpful. Increase flexibility and support your lower back. Let’s look at some stretches to relieve pain. Give them a try!
- Pelvic tilt
- Knee to chest
- Lower back rotation
- Cat-Camel stretch
- Hamstring stretch
Cat-Cow
Cat-cow is a yoga pose. It involves arching and rounding your back. This helps with posture, tension, and pain from sitting too long.
To do cat-cow:
- Kneel on all fours, with hands and knees shoulder-width apart.
- Inhale and arch your back. Lift your tailbone to the sky (like a cow).
- Exhale and round your back up (like a scared cat). Do this 10-12 times.
Breathe throughout the movement. Focus on stretching each vertebrae. Listen to your body. Don’t push too hard if something hurts.
Child’s Pose
Do the Child’s Pose! A low-impact exercise to stretch your lower back muscles. Relieve tightness in the back & hips and improve posture. Here’s how:
- Kneel on the mat, in a “tabletop” position.
- Lower your bottom to rest between your heels. Place your torso between your legs. Inhale. Let gravity lengthen your spine towards the floor.
- Place hands either side of you, palms up. Or, reach them forward with palms resting on the floor.
- Relax for 3-5 breaths. Sink deeper into the pose with each exhale.
- Slowly come out. Press down through palms or fingertips. Inhale. Come up until “tabletop” position. Release fully onto all fours if desired.
Supine Twist
The Supine Twist is a great way to stretch your lower back muscles and ease tightness. It can aid posture and flexibility in the spine – lessening the risk of pain or harm.
To do this, start by lying flat on your back with your legs extended. Then, take one leg up and across your body while keeping your arm outstretched and the other hand on the bent knee. Keep your toes up until you feel a comfy tension in your lower back muscles. Hold this position for 30 seconds, and repeat with each leg twice more.
If you practice it, you’ll feel relaxed from gently stretching your lower back muscles. Plus, you’ll increase flexibility and range of motion. You may also get relief from tension or stiffness after doing this exercise every day.
Exercises to Strengthen Your Legs
Ease your back pain by strengthening your legs. Muscles in the legs can support the spine, taking away any pressure that causes hurt.
To strengthen the lower body, do these exercises! Here are the top moves to help with backache relief:
Squats
Squats are great for leg strengthening and back pain relief. When done right, they activate and strengthen most of the lower body muscles.
To do a proper squat, stand with feet hip-width apart, pointing forwards. Push your hips back as if you’re sitting in a chair. Keep your knees behind your toes as you lower. Go down until your thighs are parallel to the floor. Pause for two counts before rising back up. Engage your core for added stability and keep your chest lifted.
To make it harder, add weights or slow down the movement.
Lunges
Lunges are a great full-body exercise. They target the hips, thighs, glutes and lower back. They are easy to modify for any fitness level.
To do a forward lunge, stand with feet hip-width apart. Step forward with one leg. Bend the knee until it nearly touches the ground. Return to the start position. Switch legs.
To make it easier or more challenging, try stationary lunges or add weights. Keep chest up and shoulders back during each lunge to maintain good posture.
For more lower body strengthening, try reverse lunges, side lunges and curtsy lunges. Engage additional muscles in the legs. Beginners should start slow. Experienced athletes can adjust pace or weight to maximize intensity. Warm up before attempting new exercises. Consult a doctor if necessary.
Calf Raises
Calf raises are awesome for toning and strengthening the calves. Stand with feet hip-distance apart and toes pointing straight forward. Place your hands on your hips, or clasp them in front of you. Lift the balls of your feet off the floor. Rise up on your toes as high as you can go then lower back down with control.
To make it more challenging, try calf raises with one foot at a time. Do 10 reps on each side for 3 sets, with a steady tempo. For extra challenge, use ankle weights or hold light dumbbells in your hands.
Calf raises help strengthen your legs and prevent back pain related to weak lower body muscles.
Conclusion
Lower body exercises can be helpful for relieving back pain. They maintain core strength, activate muscles in the lower body and improve circulation. If an exercise gets too intense, take a break and reduce the intensity. It’s best to talk to a healthcare provider before starting any exercise program and follow their instructions.
Different types of lower body exercises can help ease back pain. Work with your doctor or physical therapist to find out which type is best for you.
Frequently Asked Questions
Q: How can lower body exercises help alleviate back pain?
A: Lower body exercises such as squats, lunges, and hip thrusts can strengthen the muscles in your legs, hips, and glutes, which can in turn take pressure off your lower back and reduce pain.
Q: Are there any lower body exercises that should be avoided if you have back pain?
A: Yes, exercises that put a lot of stress on the lower back, such as deadlifts, should be avoided if you have back pain. It’s important to consult with a medical professional before starting any exercise program.
Q: How often should I perform lower body exercises for back pain relief?
A: It’s recommended to perform lower body exercises for back pain relief at least 2-3 times per week, with a rest day in between each workout.
Q: Can I use weights when performing lower body exercises for back pain relief?
A: Yes, using weights can be beneficial when performing lower body exercises for back pain relief, but it’s important to start with light weights and focus on proper form. Always consult with a medical professional before beginning any exercise program.
Q: How long should I hold stretches when performing lower body exercises for back pain relief?
A: It’s recommended to hold each stretch for 30 seconds to 1 minute, while focusing on deep breathing and relaxation.
Q: How long will it take to see results from lower body exercises for back pain relief?
A: Results will vary based on an individual’s medical condition and fitness level, but consistent exercise and proper form can lead to noticeable results within a few weeks to a few months.
