Exercises for Lower Back Pain That Restore Mobility Fast

When your lower back starts hurting, you may be tempted to lay down and rest. Science now tells us this is the absolute worst thing you can do. Resting only makes your muscles tighter and more painful. But breaking that cycle of stiffness can be tricky.

Muscle stiffness takes time to develop which is why it can be difficult to restore mobility when left untreated. That's why these specific lower back pain exercises focus on active movement. These controlled motions help break down the pain cycle and allow your body to heal.

Let's take a closer look at why moving is actually beneficial for your lower back pain.

Lower Back Pain Exercises Help Increase Blood Flow to The Affected Area

Ever wonder how blood helps you heal? Well when you're injured or in pain your body sends fresh oxygenated blood to your affected area. Blood carries oxygen and nutrients to repair damaged tissues. If you remain still, blood flow is restricted which can actually slow your healing time. That is why these lower back pain exercises focus on active movement. Each of these movements gently decreases inflammation allowing your body to recover faster.

Help your muscles get the benefits of increased blood flow by performing each exercise slowly and with control. Always make sure to consult a physiotherapist before starting exercises for lower back pain.

"Motion is Lotion" For Your Joints

Synovial fluid is what lubricates your joints and keeps your body moving smoothly. Without movement your joints will become stiff and your body will start to ache. Remember "motion is lotion". By performing movements that open up your joints you are spreading that lubrication everywhere your body needs it!

Increase synovial fluid with these easy stretches for lower back pain.

Safety First: Understanding Good Pain vs Bad Pain

It's important to know the difference between good pain (muscle stretch) and bad pain (sharp/ nerve type pain) before beginning any exercise regimen.

Good Pain: This is the feeling you get when stretching a tight muscle that needs relief. Discomfort from your back stiffness is what allows your body to stretch and regain motion.

Bad Pain: If you experience a sharp, shooting, or radiating pain throughout your legs or numbness and tingling, stop the exercise. These are indications that you may have a serious underlying condition and should be seen by your doctor immediately.

At Vira Physiotherapy in Edmonton we offer free assessments to help you determine the cause of your pain and the safest most effective way to treat your condition.

5 Best Lower Back Pain Exercises

Cat-Cow Stretch (Thoracic & Lumbar Mobilization)

Directions:
Begin on your hands and knees. Exhale as you pull your belly button to the spine and round your back towards the ceiling (cat pose). Inhale back to neutral. Now, arch your back up towards the ceiling, pushing your chest forward and tailbone down. Allow your stomach to sink towards the floor (cow pose). Continue to flow between cat-cow 10-12 times, moving with each inhale and exhale.

Why It Works:
The Cat-Cow movement is extremely beneficial because it wakes up each vertebra in your spine. It helps with back stiffness by loosening up your spine when it feels tight and sore. When you experience back pain your body tends to lock up, this movement promotes sliding and flexibility. Cat-cow also activates those tiny stabilizing muscles along your spine. Coupled with deep diaphragmatic breathing, your muscles will think you're telling them to relax!

Child's Pose (Spinal Decompression)

Directions: Hold for 30-60 seconds taking long deep breaths.

Why It Works:
Child's pose helps stretch out your spine and muscles that surround your lumbar region. Another added benefit is how easy it is to modify this pose with or without props, or change your position to skip anything that doesn't feel right. Deep breathing also helps relax your body and ease any discomfort you may be feeling.

Piriformis Stretch

Directions: Lie on your back with your knees bent. Cross your right ankle over your left knee and make a "figure 4" with your legs. Gently pull your left thigh towards your chest until you feel a deep stretch within your right glute. Hold for 30-45 seconds and repeat on the opposite side.

Why It Works: Wait….your back pain could be originating from your butt? A hidden muscle within your glutes known as the piriformis can create pressure on your sciatic nerve which causes lower back pain. The Piriformis stretch helps isolate this nasty muscle to help release tension and pain. Many clients are shocked at how much back pain relief they get from simply stretching their hips.

Pelvic Tilts (Core Activation)

Directions: Lie on your back with your knees bent and feet flat on the floor. Pull your belly button to your spine without arching your back or squeezing your glutes. You should feel your lower back flatten towards the floor. Your pelvic bone will tilt upward a few inches. Hold for 5 seconds and release. Repeat 15-20 times remembering to slow down and stay controlled with your movement.

Why It Works:
This exercise is beneficial because it wakes up your deep core muscles. These are often referred to as your body's natural corset. They help stabilize your spine but will often "shut off" when injured. By performing pelvic tilts you are reminding your body how to properly engage these muscles again. It's a simple movement that helps build a stronger, more stable back.

Bird Dog (Core Stability Without Heavy Lifting)

Directions: Hold for 5-10 seconds making sure that you do not rotate your hips or let your back sag towards the floor. Slowly lower all limbs back to the ground and repeat on the opposite side. Try to complete 8-10 repetitions per side.

Why It Works:
Bird Dog's are excellent for building core strength because they teach you how to stabilize your body while your arms and legs are in motion. It specifically targets your spinal stabilizers as well as your glutes and deep abdominal muscles. Performing bird dogs 2-3 times per week has been shown to increase balance, help with back pain and help prevent future injury.

Adopt Good Habits To Complement Your Exercise Routine

Hydration is extremely important for spinal health! Did you know that the discs in your spine are made up of 80% water? Dehydrated discs = bad back. So make sure you are drinking your water! Aim for 8-10 glasses daily and more if you're active or exercising.

Sleep Position matters! If you sleep on your back try placing a pillow under your knees. If you sleep on your side, place one pillow between your knees. Avoid sleeping on your stomach.

Making your workstation ergonomic will go a long way to preventing back pain. Make sure your computer monitor is at eye level and that your feet are planted on the ground with your lower back supported. Get in the habit of standing up and stretching every 30-45 minutes. When picking something up from the ground, bend your knees and hips not your waist.

You Need a Customized Exercise Plan For Your Lower Back

Just like there are many causes of back pain, there are different types of exercise for lower back pain. Exercises to help a herniated disc will be different than postural adjustments to correct muscle imbalances. Everyone's body is unique and factors like posture, posture patterns, previous injuries all play a role when creating an exercise program tailored to your needs. By getting a professional assessment you put your chances of finding the root cause of your pain and treating it safely and effectively.

FAQs About Back Pain Exercises

How often should I perform these exercises?

Daily! When it comes to exercises for lower back pain, doing a little bit every day is MUCH more effective than doing a lot once or twice a week. Try to get in a quick 5-10 minute routine each morning to start your day off loose and easy. Another quick session before bed can help eliminate the stress and tension you take on during the day.

Can I still exercise if my back is hurting badly?

If you're in sharp, radiating pain it's best to get that checked out by your physician. Pain that travels down your legs and numbness or tingling are symptoms that you may have something more serious going on. If your pain is muscular in nature performing gentle exercises for lower back pain (i.e. Child's Pose or Pelvic Tilts) can help open up your body and stimulate stretching. If the exercise causes you more pain, stop. If it feels better than keep going! Listen to your body and understand the difference between good pain and bad pain.

Is yoga or Pilates better for lower back pain?

Both yoga and Pilates are great for your back pain but they focus on different areas. Yoga will allow your body to stretch and become more flexible. Pilates focuses on core strength and stability. If you suffer from a lot of stiffness yoga may be the better option for you. If you want to focus on strengthening, choose Pilates.

Should I just go for walks instead?

While going for walks is great for your overall health, they should not replace these targeted physiotherapy exercises for lower back pain. Think of walking as a supplement to your treatment plan. It will keep you moving and allow for increased blood flow to help speed up the healing process but won't provide you with the stretching your body needs to restore mobility and help with chronic stiffness.