Exercises for Lower Back Pain
Exercise is an effective way to reduce lower back pain. While
everyone's needs are different, here are a few surefire exercises for lower back pain.
The Bird-Dog is an effective exercise that can be performed to strengthen the glutes and stimulate the lower back
muscles all while minimizing compressive force in the spine.
Click Here for the Free 7 Day Back Pain Cure
To perform this exercise, get down on your hands and knees (hence the name of the exercise) with your head in
line with your body (your eyes should be pointed to the ground). Extend one leg straight back so that the hip and
knee are fully extended and in a straight line with the upper body. When performed correctly, this exercise should
result in a good contraction in the gluteal (buttocks) muscles of the straight leg. Switch legs and repeat for
10-15 repetitions per leg.
Key Point: Only the leg should move if you are performing this exercise. Try to keep the spine as still as possible
when performing this exercise.
Once this movement is comfortable, you can progress by raising your opposite arm straight out as you move your leg
back. This will challenge your ability to maintain a neutral spine and is a great exercise for a herniated disc as
bulges become irritated when the spine is out of its neutral alignment for an extended period of time. As a result,
the Bird-Dog is one of the best exercises for lower back pain.
This exercise can provide relief if you have a painful herniated disc. To perform this exercise, lay down on your
stomach and press your arms into the floor. This position can can force disc material back into its proper place
and therefore provide relief from disc-related pain. This position can be held for 10-30 seconds, jsut as if it was
a stretch rather than an exercise for lower back pain.
Use caution when performing this exercise as it is not for all back pain but rather is an exercise for a
herniated disc. If this is uncomfortable or painful, do not do it! If your pain is the result of an irritated facet
joint or spondylothesis, this exercise will not provide relief. If your pain is the result of a herniated disc, it
will be beneficial.
Having high levels of abdominal endurance (that is endurance, not strength!) has been correlated with lower rates
of back pain. The plank is the best way to build this type of endurance.
This exercise is actually quite simple; to perform it, get into a push-up position and then drop down onto your
elbows, so that your upper body is supported by your forearms and your entire body is in a straight line.
Once you are in position, hold yourself in that board (hence the name "plank") position for as long as you can
maintain the straight line shape; once your butt begins to drop, rest before repeating. Aim to start at around
15-30 seconds and over the next few weeks, build up to several minutes. You should be able to hold a plank for 3
minutes for optimal back protection.
Just like with a push-up, a plank can be made easier by dropping to your knees. For an extra challenge, perform the
plank with one foot off the ground. The plank is one of the best exercises for lower back pain.
This is part 1 of a two-part article. For part 2, see Exercises for
Low Back Pain.
Is your back
pain, neck pain, or sciatica running your
If you answer yes to the above question, then I strongly
recommend that you grab a copy of The 7-Day Back Pain
The Healthy Back Institute is actually giving this book away for FREE... there is just a small
shipping fee. This is the complete guide to ending the "management" of your pain and putting an end to your back
pain for good. Click here to get