How Simple Exercises May Save Your Lower Back (2023)

How Simple Exercises May Save Your Lower Back (1)

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Back pain is common and complicated. But altering your workout to build control and stability can help prevent it.

Credit...Cole Barash for The New York Times

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By Rachel Fairbank

(Video) Best exercises to strengthen your lower back - Best exercises for low back pain

The past few years have not been kind to my lower back. Between the physical tolls of pregnancy, parenting and working from home, I have a constant stiff, achy feeling in my lower spine. I am not alone: It’s estimated that up to 80 percent of Americans will develop lower back pain during their lifetime, with 15 to 20 percent of adults reporting it in an average year.

Could exercise prevent some of this pain? The short answer is maybe. A consistent mixture of cardio and dedicated core work can help. However, exercise alone is not a guarantee of pain relief, as there are a number of mistakes that many of us, even experienced athletes, may make.

The spine is susceptible to pain when core muscles are weak.

“The lower back is the center point of our whole body,” said Dr. Krishna Shah, an interventional pain specialist at Baylor College of Medicine. The spine has to be mobile, able to bend and twist in multiple directions, while also bearing the weight of our body.

Surrounding the spine are the core muscles. Although we tend to think of our core as the abdominals, it also includes the deep back muscles, as well as the hip muscles, quadriceps and hamstrings, which support our spine and pelvis.

Core muscles work similarly to a back brace, keeping the midsection stable and upright. That’s why wearing a brace provides short-term pain relief for patients with lower back pain, but relying on one too much can weaken their core muscles. Instead, the goal should be to strengthen those muscles enough to do the brace’s job.

“If you can develop your own internal brace, that is more effective,” said Dr. Sean Barber, a neurosurgeon and spine specialist at Houston Methodist Hospital.

Acute back pain is often the result of pulling or straining a muscle while trying a movement that requires a muscle that has become weak or stiff. If this muscle can’t provide the needed force, then the pressure shifts to the spine in a way that leads to pain.

Developing core strength, flexibility and muscular control can help you avoid these pulled or strained muscles.

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How Simple Exercises May Save Your Lower Back (2)

Exercise strengthens the spine.

The simplest way to strengthen your spine is to move regularly throughout the day, in whatever capacity works for you. This might mean increasing your daily steps, taking short walks during the workday or prioritizing a slightly longer walk in the morning or evening.

People who are physically active tend to have lower rates of back pain, and a recent meta-analysis of 25 studies found that the most effective way to prevent lower back pain from recurring was regular exercise, preferably combined with some form of physical education.

(Video) How To Get A Strong Lower Back The RIGHT Way (4 Must Do Exercises)

“Exercise doesn’t cure everybody, but on average, it’s an effective intervention,” said Mark Hancock, a professor of physiotherapy at Macquarie University and one of the authors of the study. There is no single type of exercise that has been shown to be effective, he said. “If you are doing a variety of exercises, then you are likely getting all the things you need,” he said, adding, “It’s just like your diet.”

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Physical activity also strengthens the bones and cartilage of the spine, protecting against age-related degeneration, and increases blood flow to cartilage discs in the spine that don’t receive a lot of blood supply, Dr. Shah said.

If you have time, try some fast walking or jogging. A number of studies suggest that runners have thicker, healthier cartilage discs in their spine than people who aren’t active.

Work the neglected deep core muscles.

Working the core is crucial to avoiding future back pain, but that doesn’t mean shredding your abs to look like Chris Hemsworth. Popular core-strengthening exercises, such as crunches or situps, primarily work the larger, exterior muscles, while neglecting the deeper muscles.

For instance, the transverse abdominis is a delicate sheetlike deep muscle that wraps the midsection like a corset. There is also the multifidus, a muscle that lines the spine, with a number of extensions that wrap each individual vertebra, similar to the way a bicycle chain wraps the sprocket.

“It doesn’t take that much effort to activate these deep muscles, but they are neglected because you can’t see them” when you are at the beach, said Femi Betiku, a physical therapist at the New Jersey Center of Physical Therapy who specializes in treating lower back pain. People with six-packs can still have lower back pain, he added, if they are working only the stronger, outer muscles.

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(Video) How to Fix “Low Back” Pain (INSTANTLY!)

The deeper muscles get engaged during movements requiring more control than raw power. One way to activate your deep core muscles is by doing planks, whether it’s a regular plank, a side plank or some of the many other variations.

If holding a regular plank is uncomfortable, start with your knees on the ground, then progress to balancing on your toes.

Dr. Shah also suggested squats, push-ups and bridges. To build and maintain core strength, he recommends two to three sessions of dedicated core work a week. “This is a lifestyle change,” he said.

There are also sports and physical activities that require light contraction of the core, such as kayaking, cycling, dancing, barre classes, boxing, rock climbing and swimming. Any activity that requires a certain level of control over the midsection will help activate and engage those deeper muscles.

Work on controlling the spine.

In addition to strengthening exercises, emerging research suggests it’s important to develop muscular coordination and spine control. This is just as true for athletes, who focus on performance and sometimes neglect exercises aimed at controlling the spine and pelvis.

In a 2018 study, researchers compared elite athletes to a population of moderately active people. Half of each group had lower back pain.

To the researchers’ surprise, both elite athletes and regular people with lower back pain had a similar stiffness in and lack of control over their spine, which is indicative of a similar pattern of weakness in their back muscles.

(Video) 5 Exercises for a Strong Lower Back (NO MORE PAIN!)

“The key factor is how able you are to control your muscles,” said María Moreno Catalá, a researcher at the Humboldt University of Berlin and the lead author of the study.

To combat this, Dr. Betiku recommends Pilates because, in addition to strengthening the deeper core muscles, the exercises promote muscular control. For a number of the exercises, the spine either remains stable or moves very slowly, which develops muscle control along the spine when it is in different positions.

Incorporating Pilates into your fitness routine can be as simple as doing short workout videos, many of which require little to no equipment, two to three times a week.

Incorporate an element of instability into your workout

The slow, controlled movements in exercises like Pilates teach your muscles to move the spine efficiently. The next step is to start exercising in a more variable environment, which develops even more coordination and control.

In another study, Dr. Moreno Catalá and her collaborators found that adding instability to exercises — like balancing on an uneven surface or even working out in a noisy environment — was effective at relieving lower back pain.

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Dr. Moreno Catalá said it is less about the amount of muscular strength and more about the ability to finely control the activation and deactivation of all the muscles that stabilize the spine.

“We think the size of the muscle is the most important quality, but it’s also the quality of activation that is important,” she said.

Choosing sports that include an element of reactivity, whether it’s hiking on a rocky surface or reacting to a sudden tennis volley, can result in a similar level of muscular development and control. Body weight exercises, such as push-ups, pull-ups, burpees and squats, also help, since they require full-body coordination, rather than the isolated movement of lifting weights.

Like many, I am guilty of working the outer core muscles while neglecting the deeper ones. But for the past few weeks, I’ve started doing some short Pilates videos, 10 to 20 minutes each, focusing on slow, controlled movements. Two weeks in, the stiff feeling in my back started to fade, disappearing for hours at a time. As it turned out, all my lower back really needed was to develop a little more coordination and control.

Rachel Fairbank is a freelance science writer based in Texas.

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FAQs

How can I save my lower back? ›

Follow these steps to help protect your back and prevent back pain:
  1. Do muscle-strengthening and stretching exercises at least 2 days a week.
  2. Stand and sit up straight.
  3. Avoid heavy lifting. If you do lift something heavy, bend your knees and keep your back straight. ...
  4. Get active and eat healthy.
1 Aug 2021

How do you strengthen your lower back for beginners? ›

Forward it's alternate arm I alternate leg so inhale right leg left arm eyes to the ground exhale.

What exercises affect lower back? ›

Exercises to Avoid With Lower Back Pain
  • Sit-Ups. While sit-ups do help strengthen your abdominal muscles, they can also add a good deal of pressure on your spine. ...
  • High-Impact Aerobics. ...
  • Standing Toe Touches. ...
  • Exercises That Twist Your Spine. ...
  • Superman Back Extensions.
19 Feb 2019

Does walking strengthen your lower back? ›

Walking strengthens the muscles that support your spine

Your trunk, core, and lumbar (lower back) muscles play a vital role in maintaining the stability and movement of your lower back. These muscles can become deconditioned and weak from a sedentary lifestyle, causing malalignment of the spine.

Should you exercise with lower back pain? ›

For less-serious back pain symptoms, the best way to keep them at bay is to stay active, Dreisinger says. “The natural response to pain is to do less, but the opposite holds true” with back pain symptoms, he says. That's because exercise helps muscles relax and increases blood flow to the area.

How can I strengthen my lower back and hips? ›

Instructions:
  1. Lie on your back with bent knees and your feet in toward your hips.
  2. Press your palms into the floor alongside your body.
  3. Extend your right leg so it's straight.
  4. Lift your hips up as high as you can.
  5. Hold this position for 30 seconds.
  6. Do each side 2–3 times.
24 Jul 2019

How do you strengthen a weak back? ›

Strengthening exercises
  1. Step 1: Lie on the back with the knees bent and the feet flat on the floor, hip-width apart. ...
  2. Step 2: Tighten the abdominal muscles and squeeze the gluteal muscles.
  3. Step 3: Lift the pelvis off the floor. ...
  4. Step 4: Hold the position for at least 2 seconds.
  5. Step 5: Slowly return to the start position.

How do beginners improve back flexibility? ›

How to get a Flexible Back Fast - YouTube

What are 5 exercises for flexibility? ›

Because stretching may aggravate an existing injury, if you're injured, you should consult an athletic trainer or physical therapist about an appropriate flexibility program.
  • Forward Lunges. ...
  • Side Lunges. ...
  • Cross-Over. ...
  • Standing Quad Stretch. ...
  • Seat Straddle Lotus. ...
  • Seat Side Straddle. ...
  • Seat Stretch. ...
  • Knees to Chest.

Is it better to sit or lay down with lower back pain? ›

If you're experiencing back pain when sitting, your impulse may be to lie down and then try to slowly progress back to sitting, says Dr. Atlas. But this is the wrong approach. You should lie down to relieve the pain, but the goal should be not to return to sitting, but rather to regain your ability to stand and move.

Is walking good for lower back pain? ›

The simple movement of walking is one of the best things we can do for chronic lower back pain. Ten to fifteen minutes of walking twice a day will help ease lower back pain. Substitute this activity for a more vigorous type of exercise if you prefer and/or are able.

What position is best for lower back pain? ›

The best position to avoid back pain is lying flat on your back. Even so, many people find it the hardest way to enjoy deep sleep. For optimal spine alignment, place one pillow underneath your head or neck and another underneath your knees.

What is the fastest way to relieve back pain? ›

Home remedies for fast back pain relief
  1. Overview.
  2. Exercise.
  3. Improve posture.
  4. Use heat and cold.
  5. Stretch.
  6. Pain relief cream.
  7. Massage.
  8. Arnica.

Can too much walking cause lower back pain? ›

Prolonged walking or standing can tire or strain the muscles in the lower back and legs, which can lead to aches and pains. This pain or discomfort usually gets better with sitting or lying down to rest the back. People who are overweight may be more at risk for muscle fatigue that occurs when standing or walking.

Which muscles cause lower back pain? ›

The most common muscles that are responsible for Low Back Pain are the Iliopsoas, Quadratus Lumborum, the Gluteals and the Multifidus muscles. They are the muscles that attach in and around your spine. The Iliopsoas is actually two muscles that meet at the front of your hip.

What is the healthiest sleeping position? ›

Sleeping on your back offers the most health benefits. It protects your spine, and it can also help relieve hip and knee pain. Sleeping on your back uses gravity to keep your body in an even alignment over your spine. This can help reduce any unnecessary pressure on your back or joints.

What's the best sleeping position? ›

Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it's easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.

Which side is best to sleep? ›

Sleeping on your left side is thought to have the most benefits to your overall health. Still, either side can offer benefits in terms of sleep apnea and chronic lower back pain relief. You don't have to stick with one side the entire night. Feel free to start on your left side and see how your body feels.

Can back pain be cured by exercise? ›

Aerobic exercise increases the blood flow and nutrients to the soft tissues in the back, improving the healing process and reducing stiffness that can result in back pain.

Can L4 L5 be cured? ›

Regardless of the cause, an L4-L5 spinal segment is treatable without surgery or injection. The key to recovery is accurate diagnosis followed by corrective treatments that focus on the problem's root cause.

Is sleeping on the floor good for your back? ›

It May Increase Back Pain

While some people with back pain find it beneficial to sleep on the floor, others may find it increases their back pain. Without adequate cushioning around pressure points like your hips and shoulders, sleeping on the floor can cause stiffness and discomfort10.

Videos

1. How to Fix Lower Back Pain off to the Side
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2. The Best Exercises To Strengthen Your Lower Back At Home
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3. How to Fix a Tight Lower Back in 30 SECONDS
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4. 10 Best Lower Back Exercises to Relieve Low Back Pain - Ask Doctor Jo
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5. The WORST Stretches For Low Back Pain (And What To Do Instead) Ft. Dr. Stuart McGill
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