5 KEY EXERCISES TO HELP WITH LOW BACK PAIN

Low back pain is one of the most common reasons people seek treatment. Whether it's from hours spent hunched over a desk, an intense workout, occupational related low back pain, or even the physical demands of pregnancy, many people experience this discomfort at some point in their lives.

The good news? There are simple, effective exercises that can help you alleviate low back pain and strengthen your body to prevent it from returning.

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What Causes Low Back Pain?

Low back pain has a variety of causes, ranging from poor posture and muscle imbalances to injuries and conditions like arthritis, degenerative disc disease, scoliosis, and much more. For some, low back pain stems from sitting too long in awkward positions (hello, desk workers!), while others might experience pain from overuse or improper lifting techniques. And let’s not forget, pregnancy brings its own set of challenges, as the body adapts to a growing baby.

No matter the cause, targeted low back pain exercises can make a huge difference.

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Best Low Back Pain Exercises

Here are a few foundational exercises you can try to ease your pain and strengthen your lower back:

**If any of these exercises exacerbate your pain, stop immediately and seek out a professional to receive a proper assessment and customized treatment plan for your specific needs.

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1. Cat-Cow

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This gentle exercise helps improve mobility in the spine and ease tension in your back.

How to do it:

• Start on your hands and knees.
• Arch your back as you inhale (Cow Pose).
• Round your spine as you exhale (Cat Pose).
• Repeat for 8-10 breaths X 3 sets

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2. Windshield Wipers

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This mobility exercise works on the rotation and eases tension in your low back.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• With your knees together, gently drop your knees to one side
• Bring knees back to start position and then drop them to the other side
• Pause for 1-2 seconds on each side
• Perform 10 reps, alternating sides X 3 sets

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3. Bird Dog

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This exercise strengthens your core and promotes stability.

How to do it:

• Begin on your hands and knees.
• Pull your belly button towards your spine to engage your core and hold this throughout the exercise.
• Extend your right arm and left leg simultaneously, keeping your back flat.
• Hold for 1-2  seconds, then switch sides.
• Perform 8-10 reps on each side X 3 sets

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4. Glute Bridges

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Weak glutes often contribute to low back pain. Strengthening them can offer better support for your spine and pelvis.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Push through your heels to lift your hips toward the ceiling. Squeeze your glutes for 5 seconds at the top.
• Lower slowly and repeat 18-10 times X 3 sets

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5. Transversus Abdominus

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Many of us are unable to engage our core effectively. Strengthening our transversus abdominus muscle will provide the stability our back and hips long for.

How to do it:

• Lie on your back with your knees bent and feet flat.
• Flatten your lower back against the floor by gently tilting your pelvis upward and drawing your belly button down.
• Hold this for 5-10 seconds.
• Should feel a tightening of muscle between the two bony parts of your pelvis.
• Do not hold your breath. You should be able to breathe normally while working through this exercise.
• Relax and return to the starting position
• Perform 10 times X 3 sets.

**Perform this exercise throughout your day in various positions (sitting, standing, walking, lying down, lifting, etc.) as this will support your low back during your activities.

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When to Seek Professional Help

While these exercises are effective for mild to moderate low back pain, persistent or severe pain might require professional attention. Our team at Therapy X specializes in treating low back pain through a collaborative approach. Whether you need physiotherapy, chiropractic care, or massage therapy, we’ll tailor a plan to address your unique needs.

Want more tips? Check out our other blogs on topics like low back pain during pregnancy and how to improve posture. Remember, your health is a team effort, and we’re here to support you every step of the way.

Schedule your appointment today! Have more questions? Call us at 604-742-3688, or visit our clinic in South Granville, Vancouver to speak with one of our clinical coordinators for more information. Low back pain doesn't have to be a norm in your life!

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With care,

Therapy X Collective