Four Exercises to Fight Lower Back Pain

lower back pain

It is important to find time for exercise. Trust us, your body will be grateful for it. This is especially true if you are experiencing any sort of pain.

You might be scared to work out body parts where you experience pain. However, in a lot of cases, exercise is the best way to relieve that discomfort. By building strength in the right muscles, you will be able to get rid of that pain and get your body back in top shape.

Causes of Lower Back Pain

There may be different reasons as to why a person experiences lower back pain. It may be due to weak muscles in your core or pelvic area. Lower back pain may be enough to hinder even the slightest of movements. This can really interfere with you as you do your daily activities. Some common causes of lower back pain include:

  • Strains – This is when muscles and ligaments in the back can stretch or tear due to excess activity.
  • Disc Injury – A disc injury occurs when one or more of the cartilaginous joints that cushion the spine, known as a “disk”, is ruptured, torn, or abnormally compressed. Disc injury usually occurs suddenly after lifting something or twisting the back. Unlike a back strain, pain from a disc injury usually lasts for more than 72 hours.
  • Other Conditions – Disorders such as osteoporosis, scoliosis, spinal stenosis, and past vertebral fractures can all contribute to lower back pain. Less common, lower back pain can be a sign of a serious medical condition, such as diabetes or a pinched nerve. In the case of a pinched nerve, the pain may be accompanied by symptoms like fever, chills, night sweats, or loss of bladder control.

Basic Exercises That Can Help Relieve Lower Back Pain

Try these four simple exercises to fight lower back pain:

medical clinic southern californiaBack Extension

There are two ways you can do this exercise: lying face down on the floor or using a machine to elevate yourself.

Using the machinekeep your feet hooked under the anchors, and your back arched. Put your arms behind your head or across your chest. Dip your torso down as far as you can while keeping your back straight. Squeeze your glutes as well while doing this. Then, slowly come back up and realign your body back to the starting position.

If you want to do this on the floor, start by lying face down. Arch your back and raise your torso off the ground as high as you can. You can do this either by using your arms to prop you up or by using only the strength from your back and core. Hold for a few seconds and come back down. Make sure not to bend your neck and to keep your hips down.

Do 3 to 4 sets of 10 to 15.

Hip Raises

Also called glute bridges, hip raises are designed to strengthen not just your lower back, but the muscles that support it. This is a great workout that will target your glutes, hamstrings, core, and hips.

Lay your back flat on the floor with your knees bent. Make sure that only the balls of your feet are touching the ground and that they are firmly planted. Squeeze your glutes and lift your hips up. Your back must be arched, creating a straight line from your shoulders all the way to your knees. Hold this position for a few seconds before bringing your torso back to the ground.

Do 3 to 4 sets of 10 to 15.

walk in clinic southern californiaReverse Hip Raise

Take a bench and lie face down with just your upper body touching its surface. Your legs should be dangling off of it. Keep your legs together and lift them up until they are in line with your torso. Make sure to squeeze your glutes and to raise your hips. You may hold on to the sides of the bench to get leverage. Hold for a few seconds before lowering your legs.

Do 3 to 4 sets of 10 to 15.

Bird Dog

This lower back exercise also incorporates coordination between your arms and legs. First, get down on your hands and knees. While contracting your core and back muscles, alternate lifting your leg and arm off the ground. Make sure your hips are straight and that you are creating a straight line from your arms to your torso to your legs. Then, return to your original position and lift your other alternating arm and leg.

Do 3 to 4 sets of 10 to 15.

Need Lower Back Pain Relief? Let UrgentMED Help

In the event of lower back pain, keep in mind that exercise is key. But along with this, you must also keep track of your progress and be careful when doing strenuous activities. If your lower back pain persists, consult a doctor at UrgentMED. Come visit one of our 18 convenient locations throughout Southern California where we offer fast, professional service without long wait times. Visit the location closest to you today.