Are exercises for lower back pain effective?

The short answer to that question is: Yes. Exercises can be a great way to overcome lower back pain. However, a few factors must be kept in mind, as there are instances where exercises alone won’t help fix your problem.

Depending on the cause of your pain, as well as the severity of your symptoms, exercises that target the lower region of your back might or might be helpful in relieving back pain.

There are 3 main types of exercises that help lower back pain that we’ll discuss about in today’s article. Method number 3 is especially helpful in helping with this type of pain.

Lower back pain exercises

Causes

Knowing the cause of your lower back pain can help you determine what is the best course of action to fix it. To name but a few, here are some of the most common issues that lead to this type of pain:

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Treatment

Traditional treatments for pain in the lower back region might include one, or more of the following:

  • Physical therapy. This is a highly efficient method to treat lower back pain. It provides great results with minimum or no side effects.
  • Anti-inflammatory medication. Although they may provide the impression of temporary relief, anti-inflammatory medications do nothing to treat the root cause of the pain.
  • This should always be considered as a last resort, when all other less invasive methods have shown no results, or if your condition is so severe that there is no other solution.

However, certain exercises can also help relieve back pain, especially if they are on the milder side. In some instances, chronic cases of back pain may also be alleviated with the help of exercises.

Note:

This article is for educational purposes only and is not a substitute for professional medical advice.

The lower back pain exercise guide provided below is not an exhaustive list of all the exercises that can help alleviate pain in the lower back region and should be followed with caution.

 

If you suffer from any condition that may impair your ability to perform the exercises mentioned below, please consult with your healthcare provider before you engage in any type of activity that might worsen your condition.

 

Additionally, there is no need to exercise for an extended period of time to see results. As little as 15 minutes a day can bring you pain relief.

Exercises

Without further ado, here are a few exercises that you can try to do to relieve lower back pain:

1.Try gentle stretching. If your back muscles are tight, stretching might help relax them.

A good example of stretching is the knees to chest stretch. This can help with spinal mobility.

To perform this stretch, lay flat on a mat that is placed on a sturdy surface (most likely on the floor).

While laying down, make sure that you have your feet flat on the floor and your knees bent.

Slowly bring both legs towards your chest, gently pull them and try to hug them until a stretch is felt.

Hold this position for 5-6 seconds. Then return your legs to the initial position. Repeat a few times.

Lower back stretch
Knee to chest stretch

2. Strengthen your abdominal muscles. A weak core that doesn’t provide sufficient support for the spine can lead to back pain. Try to engage in strengthening exercises that are appropriate for your fitness level.

Method number 3:

 

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