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5 Exercises to Relieve Lower Back Pain

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Suffering from lower back pain? Here are five exercises that can help relieve the pain you're feeling. 


Lower back pain is extremely common. Sooner or later, most of us will fall victim to the discomfort and irritation it causes. The advice that used to be given for sufferers of lower back pain was to lay down and rest. But now experts say that exercise is the key to relieving this annoying feature of getting old. Here are the five best exercises to help you do so.

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5 exercises to relieve lower back pain

You have to be careful when recommending exercises to relieve lower back pain. After all, we don't want to exacerbate the problem by suggesting you should lift heavy weights or do power lifting. But there are some less intense exercises you can do that should provide you both immediate and long-lasting relief. Here they are.
 

1. Lower abdominal strengthening

If you're looking to relieve lower back pain, it's critically important that you target your lower abdominal muscles and strengthen them as they work in tandem with your lower back. If the muscles in your lower abdomen are weak, the muscles in your lower back have a tendency to tighten up, resulting in lower back pain. Some examples of exercises that strengthen lower abdominal muscles include: 

  • Mountain climber
  • Scissor
  • Lying straight leg raise
  • Six inches
  • Reverse crunch
2. Bird dog exercise

This exercise is fantastic for lower back pain because it gets the muscles in your lower back moving. In order to execute this exercise, get down on your hands and knees. Using your hands to keep your balance, raise one knee off the ground and extend your leg back as straight as you can. Next you will raise the opposite hand of the knee that's off the ground (if right knee is lifted, left hand is lifted) and stretch it out as far forward as you can. Now bring the knee and elbow that are off the ground together and touch them to one another. Do this about five to 10 times on each side. 

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3. Bridge exercise

This exercise is also great for getting the muscles in your lower back to move around and strengthen. To execute this exercise, lie on your back with your knees bent and your feet about hip width apart. Take a deep breath in and as you're exhaling, lift your rear off the floor so your shoulders and knees are aligned. As you breath back in, lower your bum back to the floor. Repeat eight to 10 times. 

4. In the hole

This great lower back pain relieving exercise is a staple from my former football playing days. Get yourself in a push-up position and walk your hands back until you have a good arch in your back. Then imagine you have to navigate your head into a hole lower than the position it's currently in. Once you get your head 'into the hole', let your lower back relax and use your arms to push back and invert the previous arch you had. Then remove your head from the hole using the opposite motion that got you into it in the first place. Do this about five to 10 times. 

5. Spine stretch

The spine stretch is another great exercise for mobilizing the muscles in your lower back and lengthening them. While laying down on your back, slightly bend your knees as though you were about to do a sit-up. With your arms stretched out to the side and flat on the ground, slowly drop your knees to the right or left side of the floor. Hold this position for roughly five seconds. Bring your knees back to the original position and alternate sides. Try to do about eight to 10 reps. 

While lower back pain can extremely frustrating, it's important that you be proactive and take steps to relieve the pain. By executing the above workouts, you'll be able to strengthen the muscles that support your lower back, mobilize the ones in the affected area, and hopefully relieve the pain or discomfort you've been experiencing. 

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Shayne Jensen

Shayne Jensen

Shayne has been entrenched in Health and Fitness for the better part of life. In his youth, Shayne played Soccer and Tennis. He also played multiple seasons of Hockey, Football, Baseball and competitive Squash. Being raised so close to the Rocky Mountains he developed a passion for Hiking, Mountain Biking and Snowboarding. A fierce competitor to all sports, at the young age of thirteen, Shayne found a new calling, he moved his athleticism from the courts to the gym.


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