Back exercises for lower back pain relief.

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Back Exercises for Lower Back Pain Relief

Research into lower back pain shows that nearly 80% of all Americans will experience some type of back pain in their lives. The American Academy of Orthopedic Surgeons suggest that 80% of us will encounter some type of problem with our back during our lifetime. Back pain relief is a topic that is important to many, and back exercises are one method of bringing back pain relief.

Back exercises for lower back pain have concentrated on increasing core strength to increase flexibility on muscles that are tight. This in turn provides better stabilization of the spine and back exercises are used to correct the imbalances of the muscles. The muscles that surround the spine will provide stability and support of the spinal column. Exercising and strengthening these back muscles is a vital step in preventing lower back pain.


Back exercises must include every muscle between the hips and shoulders, as these muscles are referred to as the core muscles. Lower back pain can be a result of muscle imbalances caused by any of these core muscles becoming weakened through injury or lifestyle. For example, if the back of your thighs are weaker than the front of your thighs, there will be an uneven pull on the front of your spinal column.

There are ways that you can integrate core strength training exercises into all of the exercises you perform, rather than doing just the traditional crunches and sit-ups. One passive exercise is simply breathing effectively. Deep breathing will utilize your diaphragm muscles which will help support the spinal column and lengthen the spine, which is great for lower back pain relief and supporting you when you walk or run.

Tummy Tuck and Bridge Lift Back Exercises

The tummy tuck and bridge lift back exercises can help you reduce lower back pain and strengthen the core muscles as well. The tummy tuck exercise is a simple pelvic tilt that draws the abdominal muscles away from the floor. To perform a tummy tuck, simply lie face down on the floor and squeeze your glutes to strengthen your spine. Instead of pressing into your thighs, you should instead reach your tailbone down towards your heels. Perform 15 reps of each exercise and alternate them until you have completed a couple of sets.

The bridge is one of the back exercises you should perform most frequently. For the bridge, place your feet on a bench, exercise ball or on the floor and scoop your pelvis upward. Your rib cage should stay low to reduce any irritation to your spinal muscles. The bridge will help to relieve stress on your back and focus the muscle contractions into the glutes and the hamstrings.

Other back exercises for lower back pain relief are the lumbar side stretch, hip flexor stretch, and calf stretches, as all three can help to alleviate pull on your spinal column.

Hip Flexor Stretch

Back exerciseWhen doing a hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle, while your other leg is on the floor behind you with your foot pointed upwards toward the ceiling. The hip flexor stretch will help to open up the muscles of your back on the side of the spine near your hips. You can also squeeze your glutes as well to deepen the stretch with each breath you exhale. You should begin to feel a stretch in your back leg, in the thigh front and the hamstrings on your front leg.

Lumbar Side Stretch

This is one of the back exercises which will bring lower back pain releif by gently stretching your lower back directly. To perform this stretch, bring your legs wide with your knees bent while you sit or stand. Simply bring one hand down towards your foot on the inside of the thighs and your other hand behind your head.

Calf Stretch

The calf stretch will open up your Achilles tendon, which is the most distant pull on the spine. For this, place an object under your foot and lean the weight of your body forwards. You could step on a stair and lean forward. Maintain a fluid breath while you hold stretches for 30 seconds or so. After a while, you should begin to feel a stretch behind your knee and shin.