Are you experiencing chronic lower back pain?
Here are seven simple core exercises that can prevent and relieve your lower back pain.
These exercises are easy to do and extremely effective for lower back pain.
These can be done in under 15 minutes a day and you can notice significant improvements in as little as one week.
People who have used these exercises have reported up to 90% relief of their lower back pain symptoms.
Watch the video below for a demonstration of the exercises then keep reading for brief tips and tricks to relieve your lower back pain.
UC San Diego Health’s Dr. Douglas Chang shows us seven simple exercises that can help prevent lower back pain. Learn more about Sports Medicine at UC San Diego Health.
The reason these exercises work so well is because they strengthen the core muscles which stabilizes the back.
7 Exercises to Reduce Lower Back Pain
1. Squeezing Shoulder Blades
This exercise is really great for posture and tension in the base of your neck and upper back.
Simply squeeze your shoulder blades down and back while thinking about you elbows going into your back pockets.
Do 10 repetitions and hold for 5 seconds.
Don’t shrugh your shoulders while doing this exercise.
This is a great exercise for tension in your shoulders and upper back.
2. Single Knee to Chest
Perform this stretch while laying on back, holding your knee, and pulling it up to your chest.
Focus on drawing in on the stomach keeping the small of your back flat on the floor.
You don’t want to feel any sharp pain in leg or back while performing this exercise.
Do 10 reps holding the stretch for 5 seconds.
Keep the leg you are not stretching bent or flexed to keep stress off of your lower back.
This is a gentle stretch in the glutes and lower back and a great stretch for your hips and lower back.
3. Cat and Camel
Start off on your hands and knees in a crawl position.
Raise your back up into a hump position arching it towards the ceiling.
Return to a lowered position and arch your back in the opposite direction.
Try to draw in the abdominal muscles slightly pulling in the belly button.
Repeat 10 times and hold each position for 5 seconds.
This is a great exercise for pelvic range of motion and mobility stretching out the entire spine.
You want to feel a nice gentle stretch in back and never experience a sharp pain while performing this exercise.
Start by laying on your back and tightening your lower abdominal muscles and squeezing your buttocks.
Raise your buttocks off the floor and hold for 5 seconds.
Slowly lower your back down to the floor.
This a great exercise for tightening up your abs and gaining strength to stabilize your lumbar spine.
5. Lower Trunk Rotations
Start by laying on your back with your knees bent.
Gently rock knees your knees side to side; left to right.
Do this 10 times on each side holding the position for 3 to 5 seconds.
Focus on keeping your shoulders down on the floor and not raising them up.
You should also keep your upper back flat on the floor.
You should feel a nice gentle stretch in your lower back and not feel any sharp pain in the back or legs.
This is a great stretch to restore spinal mobility and strengthen your stomach and flank muscles.
6. Standing Extensions
Stand up straight with your hands on your hips.
Gently lean back and hold a stretch for 5 seconds.
Repeat this 10 times.
You should feel a nice stretch and a comfortable range of motion with no sharp pain in your back or going down your legs.
This is a great exercise for stretching out your stomach muscles and opening up the hips.
7. Quadruped Alternate Arm and Leg (“Superman” Pose)
Start off in a crawling position.
Slowly extend out your opposite arm and leg upwards until they are straight and fully stretched out.
Hold this position for a count of 5 seconds.
Think about drawing your stomach in and keeping the small of your back flat and horizontal as possible during the exercise.
This is a great exercise for strengthening the core.
Final Thoughts on Lower Back Pain Relief
As mentioned above you can start to get lower back pain relief after only one week of doing these exercises.
Continue doing these exercises regularly and give it about a month before you stop experiencing soreness and build up enough strength to do the entire set of exercises without struggling to do them.
If you stick to it you can expect to get up to 90% or more relief from your back pain.
To your lower back pain relief success!