Lower Back Pain Exercises - Building Strength And Gaining Relief

What Is Lower Back Pain?

Causes Of Lower Back Pain

• Muscle strain -Overexertion or improper use of the muscles in the lower back, such as lifting heavy objects or sudden twisting movements, can lead to muscle strain and subsequent pain.
• Ligament sprain -Injuries to the ligaments that support the spine can cause pain. This may occur due to sudden movements or improper lifting techniques.
• Herniated disc -When the soft, gel-like center of an intervertebral disc protrudes or ruptures, it can put pressure on nearby nerves, leading to lower back pain. This condition is also known as a slipped or ruptured disc.
• Degenerative Disc Disease (DDD) - Over the years, the discs between the vertebrae in your spine can wear down naturally. These discs act like cushions, and as they wear, it can lead to discomfort, swelling, and the discs becoming thinner. This wear and tear can cause pain, especially in the lower back or neck, and sometimes it may result in shooting pain down the arms or legs.
• Spinal stenosis- Picture your spinal canal like a tunnel that houses your spinal cord. Spinal stenosis is like the tunnel narrowing down over time, putting a squeeze on your spinal cord and nerves. This narrowing can cause pain and numbness, often in the lower back and legs.
• Osteoarthritis- Joints in the spine have cartilage, which is like a cushioning material. With osteoarthritis, this cartilage breaks down, leaving the bones to rub against each other. This rubbing causes pain and stiffness, making movement less smooth.
• Scoliosis- Imagine your spine from the back - instead of being straight, it curves sideways, forming an 'S' or 'C' shape. This curvature can lead to uneven pressure on the discs and joints, causing pain. It's like trying to stack blocks, but some are taller on one side, causing an imbalance. Scoliosis can also affect posture and sometimes lead to muscle imbalances and discomfort.

Risk Factors

• Age - As we age, the spine undergoes natural wear and tear, including changes in the discs and joints. The risk of experiencing low back pain tends to increase with age due to the cumulative effects of aging on the spine.
• Physical fitness level - Lack of regular exercise and poor physical fitness can lead to weakened muscles and inadequate support for the spine. Individuals with low physical fitness may be more prone to muscle imbalances, poor posture, and increased vulnerability to low back pain.
• Weight - Excess body weight places additional stress on the spine and its supporting structures. Being overweight or obese can contribute to the development or exacerbation of low back pain, as the spine has to bear the extra load.
• Occupational factors - Jobs that involve heavy lifting, repetitive movements, or prolonged periods of sitting can strain the lower back. Certain occupations, such as construction work or desk jobs, may increase the risk of low back pain due to the physical demands or sedentary nature of the work.
• Genetics - Some individuals may be genetically predisposed to conditions that affect the spine, such as degenerative disc disease or certain structural abnormalities. Genetic factors can influence the likelihood of developing spine-related issues that contribute to low back pain
• Psychosocial factors - Stress, anxiety, and depression can contribute to muscle tension and may influence how individuals perceive and cope with pain. Psychosocial factors can exacerbate or contribute to low back pain, especially in chronic cases.
• Smoking - Smoking can impair blood flow to the spinal discs and reduce their ability to receive nutrients. Smokers may have an increased risk of experiencing low back pain, and the healing process for back injuries may be slower.
• Posture - Poor posture, both during activities and while sitting, can strain the muscles and structures of the lower back. Maintaining improper posture over time can contribute to muscle imbalances and increase the risk of developing low back pain.
• Previous injuries - Previous injuries to the spine or lower back can leave lasting effects and increase susceptibility to future pain. Individuals with a history of spine-related injuries may be more prone to recurrent low back pain.
• Lack of ergonomics -Improper ergonomics at home or in the workplace can contribute to poor body mechanics and strain on the lower back. Inadequate support or incorrect positioning during daily activities may increase the risk of developing low back pain.

Lower Back Pain Exercises

• Pelvic tilts - Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, creating a straight line from your shoulders to your knees. Hold for a moment before lowering back down.
• Bridge exercises - Start on your hands and knees in a tabletop position. Arch your back up like a cat, then dip it down, lifting your head and tailbone towards the ceiling.
• Cat-cow stretch - Kneel on the floor, sit back on your heels, and reach your arms forward on the ground. Gently lower your chest toward the floor, stretching your lower back.
• Child's pose - Sit on the floor with your legs extended. Hinge at your hips and reach forward towards your toes, keeping your back straight.
• Seated forward bend - Lie on your back with knees bent and feet flat on the floor. Cross your arms over your chest and lift your shoulders off the ground, keeping your lower back on the floor.
• Partial crunches - Lie on your stomach with arms extended in front of you. Lift your arms, chest, and legs off the ground simultaneously, engaging your lower back muscles.
• Superman exercise - Lie on your back and bring one knee toward your chest, holding it with both hands. Hold the stretch for 15-30 seconds and switch legs.
• Knee-to-chest stretch - Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold for a few seconds and then release.

Lower Back Pain Exercises - FAQ

How Do You Get Rid Of Lower Back Pain Fast?

How Do I Relax My Lower Back?

Can Lower Back Pain Be Fixed With Exercise?

Final Thoughts