Best Exercises For Lower Back Pain


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Our Summary And Answer:


If you have lower back pain, it can be difficult to find a physical activity that you enjoy doing. That being said, there are lots of different types of exercise that you can do if you have lower back pain! Some great exercises for lower back pain include wall squats, dancing, Nordic walking, Tai Chi, Aqua aerobics, golf, and balance exercises. These are all fun ways to move your body without putting too much pressure on your back! Remember to always consult with your doctor before starting any new exercise routine.


In the past, people have been told to avoid exercises that involve bending over or sitting for long periods of time. This is because these movements can put a lot of pressure on your lower back and could cause more pain.


However, it turns out there are some exercises you can do to actually help with lower back pain! In this blog post, I will show you some exercises that you can do at home without any equipment that will help you with lower back pain!


Can Exercise Relieve Pain?

People with chronic lower back pain who give up physical activity are more likely to have a poor quality of life.


However, just because many people experience lower back pain doesn’t mean you have to stop being active! It’s best to talk to your doctor or specifically ask for a referral to an occupational therapist if you’re noticing that the type of pain you’re experiencing is stopping you from completing your regular activities.


There are many benefits to continuing to be active, even when you have lower back pain. Exercise has been shown to help relieve pain, improve function and mood, and increase the overall quality of life.


Best Exercises For reducing Lower Back Pain

Now that you know that you can continue to be active even with lower back pain, what are some exercises you can do?


#1 - Low Impact Aerobic Exercises:

Low impact aerobic exercises are a great way to start moving again if you have lower back pain. These exercises involve continuous movement and can be done in a seated or standing position. Some examples of low-impact aerobic exercises include walking, biking, and swimming.


#2 - Yoga or Pilates:

Both yoga and Pilates are great exercises to do if you have lower back pain. These exercises focus on strengthening your core muscles, which can help to support your lower back.


#3 - Back Extensions:

Back extensions are a great exercise to strengthen your lower back muscles. To do this exercise, lie down on your stomach with your hands and forehead touching the floor. Press your hands and forehead into the floor and slowly lift your head and chest off of the floor. Do not push through this exercise – if your back hurts or it feels like you could injure yourself, stop immediately!


#4 - Hamstring Curls:

Hamstring curls are a great exercise to do if you have lower back pain. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Place a weight (like a heavy book) on your ankles and slowly curl your legs up towards your butt. Hold for two seconds and then slowly lower your legs back down to the floor.


#5 - Glute Bridge:

The glute bridge is a great exercise to do if you have lower back pain. To do this exercise, lie on your back with your feet flat on the floor and your legs bent. Place your hands on the floor next to you and slowly lift your butt off of the floor. Hold for two seconds and then slowly lower your butt down to the floor.


#6 - Wall Squats:

Wall squats are a great exercise to do if you have lower back pain. Stand about a foot away from a wall and lean against the wall with your feet flat on the floor. Slowly slide down the wall until your legs make a 90-degree angle or until your butt is touching the ground. Hold for three seconds and then slowly slide back up the wall.


#7 - Dancing:

Dancing is a great way to get moving and feel good, even if you have lower back pain! It can be low impact. If you’re not sure where to start with dancing, I would recommend Salsa or Zumba – these are fun ways to move your body without too much pressure on your lower back!


#8 - Nordic Walking:

Nordic walking is a great exercise to do if you have lower back pain. To do this exercise, use ski poles and walk at a fast pace. This will help to tone your legs and back!


#9 - Tai Chi:

Tai chi is a great exercise for people with lower back pain. This exercise is slow and gentle and helps to improve your balance and flexibility. Doing Tai Chi also requires a lot of focus, which can help to distract you from your pain.


#10 - Aqua Aerobics:

Aqua aerobics is a great exercise to do if you have lower back pain. Aqua aerobics will help to strengthen your muscles, improve your flexibility and range of motion, and help you feel stronger overall! Aqua aerobic workouts use a variety of techniques taken from studio aerobics and traditional aqua exercises.


#11 - Golf:

Golf is a sport that can be enjoyed by people of all ages and abilities. Golf is a low-impact sport that can help to improve your balance and coordination. Golf also requires you to use many different muscle groups, which can help to reduce lower back pain.


#12 - Balance Exercises:

Balance exercises are a great way to improve your balance and decrease lower back pain. These exercises can be done at home with pillows, or chairs! Some examples of balance exercises include standing on one leg for as long as you can or standing on an unstable surface.


#13 - Deadlifts:

Deadlifts are a great exercise to do if you have lower back pain. This exercise is a compound exercise that works many different muscle groups, including your lower back muscles. To do this exercise, stand with your feet hip-width apart and hold a weight in each hand. Bend at your hips and knees and slowly lower the weights towards the floor. Keep your back straight and your head up. Pause for a second and then slowly lift the weights back to the starting position.


#14 - Supermans:

This is one of the best exercises for lower back pain. It has the potential to strengthen your back muscles. Lie flat on your stomach with your arms stretched out in front and legs straight behind you. Now, raise both your hands and feet at a time slowly off the floor at least 6 inches. Hold this pose for about 3 seconds before lowering them back down. Repeat 15 times 3-5 times a day for maximum results.


Tips on Exercising For Lower Back Pain

Now that you know our top 12 exercises for lower back pain, here are some tips to keep in mind when exercising:


#1 - Start Slowly

You need to understand your limits and start slowly when exercising. Don’t push yourself too hard and don’t try to do too much at once – this can actually lead to more pain.


#2 - Listen to Your Body

If an exercise hurts or feels like it’s going to injure you, stop doing it! You need to be careful when exercising and listen to your body. This is especially important when doing exercises for lower back pain.


#3 - Don't Ignore Other Forms of Treatment

In addition to exercising, there are other ways that you can treat your lower back pain. Some treatments that may help decrease your lower back pain include chiropractic care, massage therapy, physical therapy, and acupuncture!


#4 - Stretch Out

You need to take time to stretch out before and after exercising. Stretching out will help prevent injury and may also decrease your pain! Try doing some basic stretches before you exercise, like touching your toes or stretching your legs.


#5 - Hydrate!

Drinking water is crucial for all of our bodily functions. Make sure you drink plenty of water before, during, and after exercising.


#6 - Support Your Back

Before doing any exercises, make sure to support your back with a pillow or towel. You want to make sure that your spine is properly aligned while exercising. If your back is not aligned properly, you could end up injuring yourself further!


#7 - Take Breaks

When you’re first starting to exercise, take breaks often! You don’t want to overdo it and end up hurting yourself. Start with a few minutes of exercise and then take a break. As you get stronger, you can lengthen your break time.


#8 - Modify the Exercise

If an exercise is too difficult or seems like it’s going to hurt you, make the exercise easier! Try lowering your range of motion or doing fewer repetitions with less weight. Stretching out before and after an exercise may also help to decrease pain.


#9 - Don't Overdo It

Do not feel that you need to overdo it! You don’t want to push yourself too hard and end up with more pain. Start slowly and work your way up to longer and more difficult exercises.


#10 - Seek Professional Help

If you are struggling to exercise on your own or if you’re experiencing a great deal of pain, seek professional help! A physical therapist or chiropractor can help you create an exercise program that is right for you!


#11 - Keep Busy

You may have to rest for a while when you first start exercising. When you get your energy back, try to keep busy! Try walking the dog, washing the dishes, or doing some other task that isn’t too strenuous.


#12 - Stay Positive!

If you are dealing with lower back pain, it can be difficult to stay positive. However, it is important to keep your spirits up! Try focusing on the good things in your life and remembering that the pain will eventually go away.


#13 - Lose Weight

It is important to lose weight if you are dealing with lower back pain. Losing excess weight can help relieve your pain because carrying extra weight puts more stress on your spine.


#14 - Practice Good Posture

When you are not exercising, make sure to practice good posture! This will help reduce the amount of stress on your lower back. Slouching can put a lot of strain on your spine and may lead to more pain.


#15 - Get Some Sleep

Make sure you are getting enough sleep. Lack of sleep can cause pain and may also make you feel fatigued, which could lead to more pain! Try not to stay up too late or take frequent naps during the day if you don’t get enough sleep at night.


#16 - Limit Lifting

If you are having lower back pain, try to limit lifting. Try using a cart when you’re shopping and avoid carrying things like groceries if possible. Always use two hands when lifting to decrease the amount of strain on your spine!


#17 - Warm Up First!

Before you start exercising, it is important to warm up. Try some light stretching or do some jumping jacks before you lift any weights. Warming up will prevent injury and increase blood flow to the muscles you are about to use!


#18 - Cool down After!

After you finish exercising, it is important to cool down. This will help your muscles recover and may also prevent soreness. Try some gentle stretching after you finish your workout.


#19 - Take Supplements

If you are not getting the recommended daily allowance of vitamins and minerals, consider taking supplements. Some supplements, like omega-3 fatty acids, can help reduce inflammation and may decrease your back pain!


#20 - Eat Right!

Make sure you are eating right! Try to avoid sugary snacks and drink plenty of water. Make sure you eat lots of fruits, veggies, whole grains, and healthy proteins. Eating the right foods can help reduce your back pain!


What Foods Should I Eat For Lower Back Pain?

One of the best things you can do for low back pain is to eat a healthy, balanced diet. Eating a well-rounded diet rich in lean proteins and fresh produce will help keep your immune system strong and improve your overall health. It may also result in weight loss, which can reduce strain on your lower back from excess pounds. Some specific foods that may help you lose weight are:


#1 - Beans

Beans are rich in protein, fiber, and antioxidants. They can provide you with steady energy to help get through your workouts. The high fiber content in beans will help keep blood sugars stable after a meal, reducing cravings for junk food later on.


#2 - Whole Grains

Whole grains are packed with vitamins and minerals that can boost your immune system and help you feel satisfied after a meal. The fiber content in these foods will also help stabilize blood sugars, keeping cravings at bay. Whole grains can provide steady energy to fuel your workouts.


#3 - Lean Protein

A serving of lean protein with every meal is essential for optimal health, but most people don’t get enough. Protein is important for maintaining muscle mass and repairing tissue damage. It also helps keep you feeling full after a meal, reducing the temptation to snack on unhealthy foods. Lean protein sources include chicken, fish, tofu, and legumes.


#4 - Raw Vegetables

Raw vegetables are low in calories but high in nutrients. They make a great snack or addition to a salad. Veggies are packed with antioxidants, vitamins, and minerals that can help reduce inflammation and improve overall health.


#5 - Healthy Fats

Healthy fats are important for maintaining energy levels, reducing inflammation, and keeping your skin healthy. Omega-3 fatty acids are a particularly beneficial type of fat. They can reduce inflammation, improve skin health, and even boost brain function. Some healthy sources of fat are olive oil, olives, avocados, nuts, seeds, and oily fish.


#6 - Fruits

Fruits that are high in antioxidants can help prevent cell damage that leads to chronic disease. Blueberries are especially beneficial, as they are high in antioxidants and low in calories. Other great options include dark leafy greens, tomatoes, cherries, and oranges.


#7 - Beverages

It is important to drink plenty of fluids each day to stay hydrated. Water is the best option, but you can also drink fruit juices, herbal teas, and green tea. Limit your intake of caffeine and alcohol, as these beverages can dehydrate you and increase inflammation.


#8 - Healthy Snacks

Since snacking is such a common habit among Americans, it’s important to pick healthy options that will satisfy your cravings without sabotaging your weight loss efforts. Some healthy options include baby carrots, protein bars, yogurt, fruit, and whole-grain toast.


When it comes to choosing foods to eat for lower back pain, think nutrient-rich and anti-inflammatory. By incorporating these foods into your diet, you can reduce inflammation and improve your overall health. And who knows- you may even lose a few pounds in the process!


Frequently Asked Questions

Are there any foods I should avoid for lower back pain?

There are no specific foods that you should avoid, but it is important to avoid processed foods, artificial additives, and unhealthy fats. These foods can aggravate inflammation and contribute to weight gain. Instead, focus on eating healthy, whole foods that will provide your body with the nutrition it needs without causing further inflammation.


How much weight should I lose to reduce strain on my back?

Losing just 10 percent of your body weight can significantly reduce strain on your lower back. That means you could- stand up straighter and reduce your risk for injury if you weigh 200 pounds, but only need to lose 20 pounds to reach the goal.


How can I reduce inflammation in my back?

There are several things you can do to reduce inflammation in your back, including eating a healthy diet, exercising regularly, and reducing stress levels. You can also try using a hot or cold compress on the affected area. If the inflammation is severe, consult with a doctor to see if you need medication or other treatment.


What exercises should I avoid for lower back pain?

If you have a herniated disk or another back injury, it’s important to avoid exercises that increase strain and stress on the affected area. Avoid bending and lifting heavy objects and opt for low-impact exercises like walking and swimming instead. Talk to your doctor before starting any new exercise routine to make sure you’re doing it correctly and safely.


Can cardiovascular exercises help reduce back pain?

Cardio is a great way to improve cardiovascular health, which can benefit your lower back as well as the rest of your body. 30 minutes of moderate cardio three times a week can reduce inflammation and increase endorphins that will make you feel good overall.


How often should I eat these anti-inflammatory foods?

There is no specific number of times you need to eat these foods each day to see results. However, it is important to make them a regular part of your diet so that you can reap the benefits over time. Try adding some of these foods to every meal and see how you feel. If you still experience pain, talk to your doctor to see if there are other dietary changes you can make to reduce inflammation.


Final Thoughts

Eating a healthy, anti-inflammatory diet is an important part of reducing lower back pain. By incorporating nutrient-rich and anti-inflammatory foods into your diet, you can reduce inflammation and improve your overall health. And who knows- you may even lose a few pounds in the process!


Exercise also plays a key role in reducing lower back pain, as well as improving heart health and increasing metabolism. If you have been diagnosed with a herniated disk or another form of back injury, be sure to speak to your doctor before starting a new exercise routine to avoid aggravating the area further.


We hope this article helps relieve your lower back pain, but if you are still experiencing discomfort, speak to your doctor immediately. It could be a sign of something more serious!