10
EXERCISES
30
MINUTES
260
CALORIES

Core Strengthening Workout To Relieve Lower Back Pain

Evidence based

Suffering from lower back pain can be more common than you think. Up to 80% of adults experience symptoms of lower back pain at some point in their life.

The lower back pain that you experience can be mild discomfort or very severe pain. The pain is determined by your overall health and how long have you left it untreated.

Developing lower back problems and suffering from back pain can be related to various factors:

  1. You are likely to have lower back pain if there is a family history of back pain. [1]
  2. Another factor that contributes to that pain can be smoking or using tobacco, and being overweight or obese. [2]
  3. Anxiety and depression can also have an influence when it comes to lower back pain. [3]
  4. The same goes for a sedentary lifestyle or doing too much exercising. [4, 5]
  5. The most common reasons why people are developing lower back pain is poor posture. [6]

The postural problems along with inactivity or muscular compensations put added pressure to your back.

This means that people of all ages experience lower back pain, including those who are sedentary or athletes, middle-aged or older adults.

The perfect therapy to get rid of your lower back pain is exercise. It helps you improve your posture, get rid of your lower back pain, and stay in good shape.

10 Best Exercises To Relieve Lower Back Pain

Although you might feel the need to rest when you suffer from back pain, your body actually needs to move more.

You will find here the best exercises that will help you with both preventing lower back pain and relieving you from the pain. [7]

To get the most out of your lower back pain relief exercises, you need to consider these tips:

  • Warm up and do some stretches before the workout.
  • Learn the proper posture or form of the exercises, especially if you are lifting heavy weights, climbing, or squatting.
  • Avoid long periods of inactivity and too much sitting during the day, if possible.
  • Give yourself enough time to recover properly after tough workouts. [8]

Below are the top 10 exercises that will help you with your back pain, but make sure that you are warmed up to avoid any injuries:

1. Plank

Use planks to get rid of the back pain

This is the best core stabilization exercise.

This is your number one core stabilization exercise. By doing the plank exercise, you will strengthen your core, increase muscle definition, reduce back pain, and achieve better posture.

Here is how you should perform the move:

  1. Get down on the floor on your hands and knees.
  2. Lower your forehead to the floor with your hands shoulder-width apart and your elbows positioned under the shoulders.
  3. Step back with your feet, one at the time.
  4. Maintain a straight line from the top of your head to your heels.
  5. Now engage your abs and hold this form as much as you can.

You should hold the plank for one minute. But if you can’t, try to hold it for 30 seconds, rest a bit by putting down your knees, then do another 30 seconds.

2. V- Ups

V-ups strengthen the abdominal muscles.

This exercise strengthens the abdominal muscles.

This exercise will challenge your entire core. It will target your abdominal muscles, tone your obliques, and strengthen your back muscles. You will also work your hamstrings and quadriceps at the same time.

Here is how you should perform the move:

  1. Lie on your back with your arms to the side.
  2. Keep your legs together with the toes pointed.
  3. Lift your legs up, keeping them straight, and simultaneously lift your upper body off the floor.
  4. Keep your core engaged while you reach for the toes with your hands.
  5. Now slowly go back to the lie-down position.

Do this move for one minute. Do it at your pace and complete as many reps as you can.

3. Cat And Cow Pose

Cat And Cow Pose stretches the lower back muscles

It stretches the lower back muscles.

This yoga pose will improve the flexibility of your neck, spine, and shoulders. The cat and caw pose helps strengthen the muscles in your back, abdomen, hips, chest, and also increase the capacity of your lungs.

Here is how you should perform the move:

  1. Start with your hands and knees on the floor.
  2. While you exhale, round your spine up to the ceiling, keeping your abs really tight. Hold for a couple of seconds.
  3. Then inhale and arch your back down and let your abs relax and your belly lose.
  4. Repeat after a couple of seconds.

Do this move for one minute. It will strengthen your back muscles and is a great exercise to reduce lower back pain and sciatica.

4. Swimmers

Swimmers exercise for back

Relieves upper and lower back pain.

With this exercise, you will strengthen your lower back muscles. You will also work other muscles in your body like your buttocks, shoulders, and core.

Here is how you should perform the move:

  1. Lie down on a mat with hands above your head and legs slightly apart.
  2. Engage your abs and pull your belly button toward the spine.
  3. Exhale while lifting your left hand with your right leg slightly.
  4. Don’t let your lower back arch and keep your head very close to the mat.
  5. Inhale while lowering your arms and legs.
  6. Exhale while lifting your right hand with your left leg.
  7. Lower to the start position and repeat.

Alternate sides for one minute or at least do it 5 to 10 times on each side if you think one minute is too long for you.

5. Bent-Over Rows

Bent-Over Rows can improve your posture

This move improves your posture.

This exercise, if it’s well executed, can build up a strong back. It strengthens the shoulders, core, and upper arms.

Your everyday activities will become easier to perform and you will do it with less discomfort in your back area.

Here is how you should perform the move:

  1. Take a dumbbell in each hand, with your palms facing your torso.
  2. Bend your knees slightly while bringing your torso forward.
  3. Slightly bend until your back is almost parallel to the floor.
  4. The weights in your hands should hang exactly in front of you like your arms hang perpendicular to the floor and torso. This is the starting position.
  5. Exhale and lift the dumbbells to your sides.
  6. Keep your elbows close to your body and squeeze the back muscles. Hold the position for a second.
  7. Slowly lower the weights to your starting position as you inhale.

Repeat this exercise for one minute. Make sure you are following the direction and do this move as indicated above.

6. Superman

Superman exercise

It’s a great exercise for your back and spine.

This exercise will strengthen your lower back and it is also gonna tone your glutes. Here is how you should properly perform this move:

  1. Lie on your mat, face down, with your arms over your head and with your legs straight.
  2. With one move, engage your lower back and glutes, and raise your legs, chest, and arms off the floor.
  3. Hold this position for about three seconds.
  4. Then return to the mat.

Do this move for one minute. Take your time and don’t do the exercise in a hurry. Make sure you are engaging your back and glutes with every move.

7. Wall Sits

Wall Sits

Fell the burn in your thighs, glutes, and lower back.

This exercise will work your entire body. It will focus on increasing muscle endurance rather than increasing muscle mass.

Here is how you should perform the move:

  1. Stand away from the wall, 10 to 12 inches, then lean back against it until your back is flat on the wall.
  2. Slowly start to slide down until your knees are slightly bent.
  3. Press your lower back against the wall.
  4. Hold this position and count to 10, then slowly slide back up your wall.

Try to do this exercise for one minute. If you are doing it correctly, you will get a lot of benefits out of this move:

  • Torch calories;
  • Engage the lower body;
  • Increase your endurance;

Wall sits are a great alternative for squats.

8. Floor Hyperextensions

Core Exercises To Relieve Lower Back Pain - Floor Hyperextensions

This exercise stretches your back muscles to the max.

This exercise will involve your shoulder muscles, abs, glutes, and your lower back too.

Here is how you should perform the move:

  1. Lie on your mat, face down, with your hands by your sides, palms downs.
  2. Anchor your feet and your hips to the floor, and lift only your hands and chest off the mat.
  3. Pause while at the top for three seconds, then lower yourself back to your mat.

Make sure you are keeping your shoulders back and away from your ears. Also, keep your chin down and neck neutral. Do this exercise for one minute, at your own pace.

9. Glute Bridge

Core Exercises To Relieve Lower Back Pain - Glute Bridge

It works your back too, not just your glutes.

This is a perfect lower body workout. It will strengthen your hamstrings, glutes, lower back muscles, and core stability muscles.

Here is how you should perform the move:

  1. Lie down your back with knees bent and feet flat on the floor.
  2. Press your weight in your heels to lift your hips.
  3. Lift your hips until you form a straight line from your knees to your hips and shoulders.
  4. Squeeze the glutes when you are at the top and keep the position for a couple of seconds.
  5. Lower your hips back to complete one repetition.

Do it for a minute. While you are doing the exercise, keep your core engaged to help you with your balance. You can press your hand down into the floor for extra support.

10. Bird Dog

Core Exercises To Relieve Lower Back Pain - Bird Dog Exercise

Keep your abs engaged for best results.

This exercise will help strengthen your core muscles, improve posture, reduce lower back pain, and also strengthen your shoulder muscles.

Here is how you should perform the bird dog pose:

  1. Get down on all fours and tighten your abs.
  2. Lift and extend your right leg behind you, and your left arms in front, but not higher than your hips level.
  3. Hold this position for a few seconds.
  4. Switch up the legs and arms and repeat.

Alternate sides for one minute. While doing this exercise, don’t let your back muscles to relax and keep them contracted instead.

These are the best core strengthening exercises that will help you both prevent and relieve lower back pain.

If you’re a beginner or intermediate, start with 5 minutes of cardio warm-up, followed by one or two sets, then another quick cardio workout (3-5 minutes) as a cool-down session.

For the more advanced, at least three sets should be performed. Also, don’t forget about the warming-up and the cooling-down workouts (5-10 minutes of running in place, jumping rope, etc.)

These 10 exercises won’t just relieve lower back pain, but can also improve your posture, tone your back muscles, and strengthen your entire core.

So if you want to live a back pain-free life, add these moves to your daily workout.

Other Treatments For Back Pain

Besides these ten core strengthening exercises, there are other things you can do to relieve lower back pain. Here are the most common back pain treatments:

1. Chiropractic Adjustments

Studies have found that spinal manipulations performed by a chiropractor are safe ways to treat chronic lower back pain. [9]

Besides massaging the affected area and fixing musculoskeletal misalignments, a practitioner can also relieve your back pain through these methods:

Just get in touch with a chiropractor and schedule a consultation. Together, you’ll pick the right method for your back pain.

Oh, and most of these back pain relief methods are drugless treatments!

2. Adopt An Anti-Inflammatory Diet

The key to less inflammation, healthy body weight and no more back pain is the anti-inflammatory diet. So here’s what this diet is about:

  • Opt for high-fiber foods such as fruits and vegetables.
  • Drink lots of water to avoid dehydration.
  • Consume potassium-rich foods such as bananas and avocados to reduce swelling.
  • Manage pain and reduce inflammation with Omega-3 fats that can be found in flaxseed and fish.
  • Add lean protein foods such as chicken and turkey meat to your meals to maintain muscle and bone health.
  • Avoid foods and drinks with added sugar, refined grains or oils, alcohol, and cigarettes.

3. Take Anti-Inflammatory Supplements

Some of the most effective supplements that can help relieve lower back pain are:

  • Fish oil – increases the intake of Omega-3 fatty acids which reduces inflammation.
  • Turmeric – has powerful anti-inflammatory abilities and reduces pain.
  • MSM – helps rebuild cartilages and alleviates muscle spasms.
  • Magnesium – reduces muscle stress and helps relax your back muscles.
  • Essential Oils – peppermint, wintergreen, frankincense, and cypress oil are effective analgesics that cool inflamed joints and reduce back pain.  reduce inflammation and improve circulation, which improves back pain.
  • Capsaicin Cream – temporarily reduces inflammation by removing chemicals in the affected area.

There isn’t a single method that guarantees you to relieve lower back pain. But rest assured, if you engage your core muscles and follow a healthy diet that fights inflammation, your back pain will definitely fade away in just a few weeks.

Core Strengthening Workout To Relieve Lower Back Pain