Top 5 Exercises for Lower Back Pain

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Back pain is a common issue many people share in their lifetime. However, this type of pain is not only uncomfortable as it is, but it can stop us from performing some regular everyday activities. They are usually a result of bad sleeping positions, poor posture or due to intense physical labour. That is why we came up with some exercises for lower back pain to help you relieve some of it and get back to your everyday routine. Moreover, if you are a football player and require adequate physique exercises to get back into shape, you can always rely on Dubai football trainers to help you.

What causes back pain and what exercises for lower back pain can help you?

According to recent studies, most people that visit the doctor share the same issue. Namely, back pain is a cause of almost 85% of doctor visits and is something that many adults share throughout their lives. There are many reasons why one can suffer from these issues. Some are non-specific, while some come with chronic diseases or spinal abnormality. If you are suffering from non-specific back pain, we advise hiring Dubai PT to help you get back into shape and do the workouts properly.

two women stretching on gym balls as one of the exercises for lower back pain
Regular stretching and hip movement can help you prevent the appearance of lower back pain

These exercises we are about to show you are useful in almost any type of situation. They can even be done on a regular basis, to help you maintain your core and abdomen muscles. Moreover, abdomen muscles help support the spine, thus they can prevent potential back issues.

  • Glute Bridges
  • Lower trunk rotation
  • Supermans
  • Cobra or Seal stretch
  • Forearm Planks

1. Glute Bridges

Gluteus muscles are responsible for hip movement. Having weak gluteus muscles can contribute to lower back pains. Moreover, they help stabilize the hip joints and lower back during a regular movement like walking or running. To start off, lie down on your back, keep your feet flat on the ground and bend your knees. Next, slowly raise your hips while activating your glute muscles. Do that until you create a straight line from your knees to your shoulders. Make sure that your shoulders do not separate from the floor. Hold on for 10 to 15 seconds and then slowly get back down on the floor. Relax for a couple of seconds and repeat the same exercise about 15 times.

2. Lower trunk rotation

This next exercise is one of those exercises for lower back pain that will allow you to re-activate your hip movement. Low hip movement is also one of the reasons why one could suffer lower back pain. To start this exercise, simply lie on the floor with your knees and feet together. With your spine on the floor and knees bent you can slowly start with the workout. Start rotating your spine slightly in one direction. It is best if you rotate it for about 45 degrees. After that, slowly sway into the other direction. Do this for about 2 minutes a day. By allowing your hips to move and rotate you will increase the support they give to your spine. Having inactive muscles and hips can often create lower back issues. This is due to the fact that they do not support the spine in the right manner.

3. Exercises for lower back pain – Supermans

This exercise will help you activate your glutes, back, hips and shoulders. It will focus on the back extensors that run along your spine and help you maintain an upright position. Moreover, they support your spine and allow you to arch your back. To start with the exercise you should lie on the floor with your arms and legs stretched. Next, you want to lift both your legs and arms about 6 inches above the ground. If not 6 inches, do it until you feel a contraction in your back. Next, slightly lift your belly button from the floor and maintain that position. Make sure you look down the whole time to avoid straining your neck. Hold for about 2-3 seconds and repeat at least 10 times during the day.

4. Cobra or Seal stretch

A Cobra or a Seal stretch is a very basic stretching exercise you can utilize any time during the day. If you want, you can do this in bed, while waking up. However, this stretch can often be connected with yoga, making it a good way to strengthen lower back during pregnancy. Lay flat on your stomach and keep your palms just below your shoulders. Take a deep breath and slowly stretch your arms so you start lifting your upper body upwards.

two women doing a cobra stretch on the porch
A cobra stretch allows you to relieve the tension from your lower back and relax the muscles

Make sure you keep your shoulders down the whole time. Activate your abdomen muscles to keep your thighs pinned to the ground. This way you will remove the tension from your lower back and help them relax. Maintain the position for at least 10-15 seconds and relax afterward. Repeat this at least 5 times a day.

5. Forearm planks

As one of the final exercises for lower back pain, we advise doing forearm planks. Planks are something most people are familiar with. Namely, place your forearms on the ground so they are right below your shoulders. Make sure your arms are parallel with your body. This type of position is called a static hold. Maintain the straight line body position as you activate your core and glute muscles.

a woman doing a plank on a yoga mat
Doing a plank on a daily basis will strengthen your core and abdomen muscles, providing enough support for your lower back to relax

By doing so, you will realize the tension from your lower back and help it relax. Try and do a plank for a whole minute in the beginning. If you feel it is too easy, make it 2 minutes. However, do not push yourself more than you should. You can actually create more issues with your lower back pain that way.


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