Preventative Pain: Low Back (A Series)

 

Fight Back Pain, Not Your Age: Simple Exercises for a Strong and Healthy Lower Back

If you've been around me much in the physical therapy world, you've heard me tell clients that back pain and toothaches are similar in that there is no quick fix and are often time debilitating. Low back pain is a common complaint, and as we age, it can become more frequent and frustrating. But don't resign yourself to a life of backaches! Here's the good news: many cases of low back pain are preventable through simple exercises that strengthen your core and improve your flexibility.

In this post, we'll explore some easy-to-do exercises you can incorporate into your daily routine to keep your lower back strong and healthy:

Core Powerhouse:

• Your core muscles (a term I don't necessarily like, but most people understand what you're talking about when you use it) are the foundation of a strong back. Exercises that target these muscles will improve your posture, stability, and reduce stress on your spine.

  • Clamshell: This exercise strengthens your outer core muscles, which help with hip and pelvic stability. Here's how to do it: Lie on your side with knees bent and stacked on top of each other. Engage your core and slowly lift your top knee a few inches off the ground, keeping your feet together. Hold for a second, then lower back down. Repeat 10 times on each side.

  • Pelvic Tilt: Lie on your back with knees bent and feet flat on the floor. Imagine drawing your belly button inwards to engage your core. Now, press your lower back into the floor and tilt your pelvis upwards slightly, flattening the curve in your lower back. Hold for a few seconds, then slowly relax and return to the starting position. Repeat! Breathe throughout: exhale as you tilt your pelvis up and inhale as you return. If needed, place a small towel roll under your lower back for extra support.

Stretch it Out:

Tight muscles can contribute to back pain. Regular stretching helps improve flexibility and range of motion in your lower back.

• Knee to Chest Stretch: Lie on your back with knees bent and feet flat on the floor. Gently pull one knee to your chest, holding for 15-30 seconds. Repeat with the other leg.

• Lower Back Rotation: Lie on your back with knees bent and feet flat on the floor. Gently turn your knees to one side, keeping your shoulders flat on the ground. Look in the opposite direction for a gentle twist. Hold for 15-30 seconds, then repeat on the other side.

• Piriformis Stretch: Lie on your back with your knee bent. Raise your left leg so that it is resting on your bent right knee. Gently grab your left knee with both hands and pull it towards your right shoulder until you feel a light-to-moderate stretch in the back of your hip/butt. Hold for 30 seconds, repeat 2-3 times, then switch legs.

Strong back muscles act like a natural brace, supporting your spine and reducing your risk of injury.

• Plank: This classic exercise strengthens your abs, glutes, and back muscles. Start in a push-up position with your forearms on the ground. Keep your body in a straight line from head to heels, engaging your core. Hold for 30 seconds to 1 minute, gradually increasing the hold time as you get stronger.

• Bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top and hold for a few seconds before lowering back down. Repeat 10-12 times.

Remember:

• Listen to your body: Start slowly and gradually increase the intensity and duration of your exercises as you get stronger. Don't push through pain.
• Proper form is key: It's important to perform the exercises with proper form to avoid injury. If you're unsure, consult a certified athletic trainer or physical therapist for guidance.
• Consistency is crucial: Aim to incorporate these exercises into your routine at least 2-3 times a week for optimal results.

Taking care of your back doesn't have to be complicated. With these simple exercises and a focus on staying active, you can keep your lower back strong, flexible, and pain-free for years to come!

Do you have any favorite exercises for back pain prevention? Share your tips in the comments below!