4 eXERCISES FOR BACK PAIN RELIEF

What is lower back pain?
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Lower back pain is an extremely common presentation, as it is estimated that up to 70% of individuals will experience lower back pain within their lifetime. Lower back pain can have various underlying causes. Yet, it is reported that up to 85% of all cases have mechanisms that are poorly understood. Consequently, this results in this type of back pain being classified as non-specific (or having an unknown origin).

However, there is evidence to suggest that exercise can play a vital role in reducing symptoms. Exercise can improve back strength, flexibility, and range of motion.1 Exercise can also help to improve function and mood and ultimately promote good health. Below are 4 exercises that you can complete at home, which can help reduce symptoms of lower back pain and provide relief. 

Knee to chest stretch
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For this exercise, lie down on your back (your bed or a firm couch is a great place for this exercise). Start by slowly bringing one knee towards your chest. You should feel a gentle stretch within your glutes and hamstrings. Try holding this stretch for 10 seconds. Importantly, with stretching you should not stretch to the point of pain. That is, stretching should be pain free. Once you have held this stretch for 10 seconds, alternate to your opposite side holding for 10 seconds.

Pelvic tilts
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The next exercise that you can try is a pelvic tilt. Lie down on your back with your knees bent and feet flat on the floor. Next try to flatten your lower back down onto the ground. You can do this by trying to pull your bellybutton towards your spine and squeezing your glute muscles. You should feel the majority of effort occurring with your abdominal and glute musculature. You can start by completing 2 x 10 repetitions.

Bridges
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This exercise is known as bridging or bridges. Again, lie down on your back with your knees bent and your feet flat on the floor. Perform a pelvic tilt and then lift your hips up off the floor. Try to lift your hips up to a height where a straight line is made through your knees, hips, and shoulders. Then, slowly lower your hips back down to the starting position. You can start by completing 2 x 10 repetitions for this exercise also.   ​

Deadlift
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To start this exercise, you want to position the bar above the balls of your feet and have your feet approximately shoulder width apart. Squat down to pick up the bar using an overhand grip. Once standing upright stand with your knees slightly bend. Hinge forward with your hips and keep your back straight (like you are taking a bow) whilst running the bar along your legs. Squeeze your glutes and hamstrings to return to the starting position. You can start by completing 2 x 8 for this exercise. When selecting a weight, make sure you feel as though you could still complete an additional 3 – 4 repetitions once you have completed 8.

Ultimately, being active and making sure we move can help improve symptoms of lower back pain over the long term. 2 The key is finding an exercise or an exercise routine that works best for you. If you would like further information, feel free to consult your local accredited exercise physiologist. 

References
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Searle, A, Spink, M, Ho, A & Chuter, V 2015, ‘Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials’, Clinical Rehabilitation, vol. 29, no. 12, pp. 1155–1167.

Exercise is Medicine 2024, Exercising with lower back pain, Exercise is Medicine, viewed 30 May 2024, <EIM Rx series_Exercising with Lower Back Pain.pdf (exerciseismedicine.org)>.
 
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