Let’s face it. Lower back pain is prominent and simply not fun for anyone. Whether the cause is from an injury, excessive use, bad posture, bulging disks, or any other reason, you don’t have to suffer. One of the main factors of prevention is performing the best exercises for lower back pain.
Not just any exercise will do because some workouts put unnecessary and added pain to existing issues.
It’s important to pay attention to your daily movements at home and at work. Poor ergonomics in the workplace is one of the leading causes of lower back pain! If this pertains to your situation, try to use more effective movements while avoiding unnecessarily twisting/rotating your back.
Remember to always consult your doctor for health issues.
Find out what works with you by utilizing this list of best exercises for lower back pain.
Short on time? Here is the quick guide:
- Elliptical
- Stationary Bike
- Treadmill
- Lifting Weights
- Glute Bridge
- Wall Sits
- Partial Crunches
- Lying Hamstring Stretch
- Press-Up Back Extension
- Knee to Chest
- Swimming
- Pilates
Best Exercises for Lower Back Pain: With Equipment
Elliptical
One of the purposes of the elliptical machine is to lessen the impact from the ground as well as reduce stress in the body while working out. Adjust the elliptical to settings that are comfortable for you that align with your exercise routine.
When you incorporate this, you should feel a difference in the amount of pain you are feeling throughout your body compared to running on the hard ground.
Top rated models:
Stationary Bike
A stationary bike will strengthen your lower body while removing some of the stress involved with other exercises such as running or riding a bicycle. Be sure to become aware of the two types of stationary bikes, as you may have a preference depending on the exact nature of your back pain.
Having improved lower body strength takes the strain away from your back, which can help relieve the pain!
Top rated models:
Treadmill
Another low impact machine that is the best exercise for lower back pain is the treadmill. You don’t have to worry about tripping outside or walking on a sidewalk made of cement. The flat rubber surface on a treadmill will reduce overall stress throughout the body as well as help with lower back pain.
Top rated models:
Lifting Weights
And of course, lifting weights is always a great way to prevent lower back pain as long as you lift properly and carefully. Strengthening your muscles and body overall helps to take the stress off the lower back. Easily adjustable machines are the preferred method with lower back pain, but if you prefer dumbbells and home workouts, check out the best adjustable dumbbells guide.
Best Exercises for Lower Back Pain: No Equipment
Glute Bridge
Lie flat on the floor with your knees in the air and heels on the ground (toes in the air). Lift your midsection off the ground forming a straight line from your knees to shoulders. Hold this position for 10 seconds then lower to the ground. Repeat this for 10 reps.
Wall Sits
Find a wall that can support your weight. Lean your back against the wall and lower your body until your upper legs are almost parallel with the ground and your knees are bent. Hold this position for a few seconds and repeat 10 reps.
Partial Crunch
This exercise will work your stomach while strengthening your lower back. Lie flat on your back with your knees raised. Put your hands on the back of your head behind the ears.
Be sure not to pull on your head or neck, as this could cause a strain – just use them to support your head. Focus on a spot on the ceiling then slowly lift your shoulders off the ground while tightening your stomach. Keep your lower back on the ground. Lower yourself to the start position and repeat 10 reps.
Lying Hamstring Stretch
Lie flat on your back and place one leg in the air. Wrap a cloth or towel around your foot and hold with both hands. Slowly straighten your leg/knee while pulling on the cloth.
If you feel any pain be sure to stop. Hold this in place for about 20 seconds and repeat 6 reps. Do this with both legs.
Press-Up Back Extension
Lie flat on your stomach. Lift your upper body with your forearms until your back is bent slightly upwards. You should feel a stretch in your lower back. Hold for 10-20 seconds and repeat 6 times.
Knee to Chest
Lie flat on your back with your knees raised and your feet on the ground. Bring one knee as close to your chest as you can. Hold this position for about 10 seconds then lower your leg. Repeat for about 5 reps then switch to the other leg.
Swimming
If you have a pool or access to one, swimming is a great exercise for lower back pain. This is the ultimate environment to take the stress off the body. You will strengthen yourself as well as have minimal strain.
Swimming is one of the best exercises for lower back pain.
Pilates
This will strengthen your core as well as show many beneficial stretches that are sure to improve lower back pain. Look into a local Pilates course or find one online!
Thank you so much for reading and please comment with any questions.