10 Best Exercises for Lower Back Pain

Beth Rush

---

Are you among the millions of Americans who struggle with low back pain? It can steal your quality of life, making it more challenging to move around and tend to daily tasks. Fortunately, you can take charge. Contrary to previous belief, rest isn’t usually the best medicine for this condition — but movement is! 

What are the best exercises for lower back pain? Is there an ideal activity for this condition? How about moves you should avoid? 

The right regimen varies depending on your body and preferences. Here’s a look at 10 exercises that alleviate lower back pain. 

Why You Should Exercise for Lower Back Pain

You might have heard that sitting is the new smoking. While you can’t directly compare the risks, remaining sedentary brings on a host of trouble, including increased lower back pain. Sitting applies more pressure on your back compared to standing. Additionally, most people don’t use good posture, which can cause spinal misalignment, and stiffness in the neck, shoulders and lower back. 

Remaining sedentary also lets your muscles grow weak. Without these tissues to lend added support, your spine has to do all the work. It’s particularly bad for folks with degenerative disc disease, as their crumbling cartilage must support the full load. 

Best Exercises for Lower Back Pain

Now that you understand why you should get moving, what are the best exercises for lower back pain? The most effective ones for you depend on multiple factors, like the precise nature of your injury and your preferences. However, here are 10 that nearly anyone can do to strengthen and stretch their lumbar region. 

1. Good Morning 

Have you noticed it’s harder to bend over and pick up your slippers in the morning? Try the good morning stretch. This simple move stimulates blood flow to your lower back and helps ease overnight stiffness. 

Begin standing with good posture, placing your fingertips gently behind your ears. Keep your knees soft and spine straight as you tip forward. The crucial part to remember is not to slouch — keep your back aligned as you descend, going only as far as comfortable. Repeat several times, and you’ll feel yourself start to limber up. 

2. Spinal Twists 

Anyone who’s ever twisted in their chair to crack their back knows the effectiveness of these moves. Fortunately, you can practice spinal twists standing, seated, or lying down.

• Standing: Perform tai chi twists by rotating your torso from side to side, letting your arms swing freely and gaze follow. 
• Seated: Use your knee — or the back of your chair — to gently twist your spine. 
• Supine: Lying on your back with legs extended, bring one knee to a 45-degree angle and cross it over your body as your gaze and same arm go in the opposite direction. Repeat on the other side.

3. Camel Pose

Camel or ustrasana is a yoga pose that counteracts the effect of slouching over your computer all day. Begin kneeling upright and lean back so your hands rest on your heels. If getting into the pose this way feels scary — it’s a little nerve-wracking to tip backward blind — start kneeling with your hands on your heels and raise your hips up and forward. You can also do a gentler version where you lean back without touching your feet.

4. Sphinx or Seal Pose 

Here’s a super-gentle way to counteract slouching. Lie on your belly, bringing your elbows beneath your shoulders so your front half resembles the sphinx. If you want more intensity, extend your arms at a roughly 45-degree angle for seal pose.

5. Rowing 

Remember, strengthening the muscles of your lower back will help support your spine, which is useful if you have arthritis or degenerative disc disease. Rowing is one of the best exercises as it gently stretches your lower back muscles while giving them a workout. 

Pay attention to your form, perhaps working with a trainer to get it right the first time. Ensure you keep a straight spine during the drive and use your whole body, not just your arms and torso. Here’s where a coach comes in handy the first few times — it’s hard to judge your form while you’re in motion. However, they can advise you of adjustments until you attain the proper technique.

6. Swimming 

Swimming is absolutely glorious for anyone with chronic pain. The water’s buoyancy takes the pressure off your joints and discs, letting you move more comfortably with a greater range of motion than you could achieve on land, at least without significant pain. 

You have a lot of options. You can master various strokes or sign up for a water aerobics class. Even walking in a pool engages your core as you need to use those muscles to keep your balance and continue moving forward against the water’s resistance.

7. Bridge or Wheel Pose 

Many yoga practitioners substitute bridge pose for wheel, but both asanas have their merits. You should stick with bridge if you have spinal stenosis, as the intense bend wheel creates can put additional strain on an already-pinched cord. 

To perform bridge, lie on your back with your knees bent so your fingers nearly touch your heels. Press your hips toward the sky, creating one straight line from your shoulders to your knees, interlocking your hands beneath you if you have sufficient shoulder flexibility. 

Begin in the same position for wheel pose, only with your hands behind your shoulders. Push yourself up into a backbend. This movement also requires considerable shoulder strength, although you can practice using an inflatable exercise ball as an aide. 

8. Forward Folds 

Does your lower back ache after standing or walking for an extended time? Your muscles do much of the work to keep you upright, but they start to fatigue over time. 

Forward folds release your posterior chain. They also give your hamstrings a good stretch. Tight muscles in the back of your legs can increase lower back pain by pulling on your pelvis and making it harder for your glutes to do their share in keeping you upright. 

9. Bicycles 

A tight, toned core eases back pain by lending support like a natural brace. Tone it with bicycles. 

Begin by lying on your back with your lumbar region firmly against the floor and your knees hugged to your belly. Extend one leg as you twist the opposite elbow toward the knee. Switch several times. You can make this movement easier by starting as you would in bridge, then bringing one knee across and touching it with the opposite elbow. 

10. Child’s Pose 

Child’s pose is a great way to ease back stress at the end of a long day. It takes off the pressure while stretching the muscles, ligaments and tendons that can tug on your pelvis and cause misalignment. 

Begin in a seated kneeling position. Spread your knees wide enough to lower your torso between them as you reach forward with your arms. Variations include reaching from side to side or placing your hands behind you as you let your forehead collapse to the floor or yoga mat. 

Is There a Single-Best Exercise for Lower Back Pain? 

There’s no single-best exercise for lower back pain that works for everyone. It all depends on your personality and physiology. Other factors also play a role — if there’s no pool near you, swimming probably isn’t your best choice for consistency’s sake. Play around with the suggestions on this list and see which movements benefit you the most.

Moves to Avoid With Lower Back Pain

What exercises shouldn’t you do with lower back pain? Here, too, you must use your judgment. For example, some people find bicycling excruciating because of leaning over the handlebars. If you fall into that category, find another way to get your cardio. 

Don’t automatically ditch impact. Some people with degenerative disc disease find running more comfortable than walking, as it entails more rapid movements that avoid additional spinal compression. Use caution and wear proper footwear, but feel free to sign up for that 5K if it makes you feel good. In general, runners have larger discs that contain more fluid, and you don’t have to go excessive distances to reap the benefits. 

You should pay careful attention to your form, however. Don’t be too proud to hire a trainer, even if you’ve been working out for years. People’s knowledge of exercise physiology grows daily — it’s why such professionals must undergo continuing education. Plus, most gyms include a free session or two with the price of your membership. Why not take advantage and ensure you aren’t doing more harm than good to your spine? 

A sedentary lifestyle isn’t your friend if you have lower back pain. There’s no single-best exercise for lower back pain, but movement, in general, will ease your aches. 

Experiment with these exercises for lower back pain to find what works best for you. You have the power to give yourself relief.

---

Featured image courtesy of madison lavern on Unsplash. Image license can be found here. No changes were made to this image.