Low Back Pain
DO THIS…
Lower back pain can be a debilitating and frustrating condition that will significantly affect your daily life and make it harder to perform even basic tasks, like standing up from a chair or walking short distances. However, there is hope! Exercise and especially myofascial release (massage) are effective ways to alleviate lower back pain, reduce back pain and improve your overall movement and mobility. When you move correctly and exercise right, you can strengthen the muscles in your back, improve flexibility, and reduce the risk of future injuries or lower back tweaks. Also using tools like a Theragun or Hypervolt, and NormaTec Pulse, can significantly reduce lower back pain. If you want to learn more about moving correctly, I highly recommend reading the two books below on Foundation Training. As a gym owner, I’ve watched hundreds of people do this method and have found it’s great for postural training and moving right. The first book is called Foundation Training and the second book is called True Form. Both are amazing for perfect movement and lower back pain. Finally, to be up front, this article does contain affiliate links. Also, every product in this blog is part of my mobility routine, and I highly recommend all of them to anyone that has lower back pain.
In this article, I will share five simple exercises that you can do at home to help relieve lower back pain and improve your overall back health. I will also provide tips for myofascial release, which can be a helpful complementary treatment for lower back pain as well as stress relief.
Myofascial release is a massage therapy technique that targets the body’s soft tissues, such as muscles, tendons, and fascia, to release tension and restore balance to the body. Many of us are on our devices all day. This means sitting or being in a bad postural position, shoulders slumped forward with the head. After a few hours our tissue gets “stuck.” Many people complain of pain in-between the shoulder blades as well as getting “locked up in the hips.” Standing up, moving our bodies and using tissue work tools are all effective ways to alleviate lower back pain, improve mobility, and promote overall well-being.
In addition to focusing on the lower back muscles, myofascial release can also be helpful for relieving lower back pain when applied to the quads, hamstrings, glutes, and hips. These muscles are all interconnected and can affect the tension and function of the lower back muscles. By releasing tension in these areas, it can help to alleviate lower back pain and improve overall function and mobility.
I’ve been a trainer for 20 years and own a gym in Santa Barbara’s Funk Zone called The Base . We have several Theraguns there. Clients line up to use this tool as it loosens up your back immediately! Everyone wants to reduce back pain so we use it between shoulder blades and on every leg muscle as well as the glutes and hips. Hands down, the Theragun is my favorite massage tool of all time, and I tell all of my clients to get it. It may cost a tiny bit more than other knockoffs, but you get what you pay for. Massage therapists use it, and Chiropractors use it before an adjustment. It just works! Check out the Theragun Elite or Hypervolt 2 and NormaTec Pulse 2.0 … all these are leaders in recovery and pain management.
Learn to move correctly by hiring a trainer.
We trainers love to teach people how to move! I tell people, get into the mindset of a super long warmup. This includes, easy cardio, foam roller, a tissuework ball on the quads, hamstrings, glutes and hips, and then use a massage gun.
There are many tools that can be used to perform myofascial release, including a foam roller, a tissue work ball, and a Theragun or similar device. A foam roller can be used to apply pressure to the muscles of the lower back, quads, hamstrings, glutes, and hips, releasing tension and improving circulation. A tissue work ball can be used to apply pressure to specific areas of these muscles to release tension and knots. A Theragun or competitor is a handheld device that uses percussive therapy to release tension and improve circulation in these muscles. I recommend using all these tools on a regular basis. If you stay ahead of it, then you will significantly reduce the chances of lower back pain and getting locked up!
Incorporating myofascial release techniques and tools into your regular routine and focusing on the lower back, quads, hamstrings, glutes, and hips, you will effectively alleviate lower back pain and get moving around and staying active with friends and family.
Say Goodbye to Lower Back Pain with These Simple Exercises
There are so many exercises you can do to reduce stiffness and pain in your lower back. Here are just a few..
Exercise 1: Pelvic Tilt
The pelvic tilt is a simple exercise that can help strengthen the muscles in the lower back and improve flexibility. It can be done lying on the floor or standing against a wall.
To perform the exercise lying on the floor:
Lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles and tilt your pelvis upward, bringing your lower back flat against the floor.
Hold this position for 5–10 seconds, then slowly release and return to the starting position.
Repeat the exercise for 10–15 repetitions.
To perform the exercise standing against a wall:
Stand with your back against a wall and your feet about shoulder-width apart.
Tighten your abdominal muscles and tilt your pelvis upward, pressing your lower back against the wall.
Hold this position for 5–10 seconds, then slowly release and return to the starting position.
Repeat the exercise for 10–15 repetitions.
Tips for modifying the exercise:
If the exercise is too difficult, you can start by tilting your pelvis just a small amount and gradually increasing the range of motion as you get stronger.
If the exercise is too easy, you can try placing a rolled-up towel or a foam roller under your lower back for added resistance.
If you have any knee or hip problems, you can try performing the exercise lying on your side instead of your back.
It’s important to perform the exercise with proper form to avoid straining your back. Be sure to engage your abdominal muscles and keep your movements slow and controlled. If you feel any pain while doing the exercise, stop immediately and consult with a healthcare professional.
Exercise 2: Cat-Cow Stretch
The cat-cow stretch is a simple exercise that can help improve flexibility in the spine and alleviate lower back pain. It can be done on all fours or standing on hands and knees.
To perform the exercise on all fours:
Begin on all fours with your wrists under your shoulders and your knees under your hips.
Inhale and arch your back, tucking your chin towards your chest and rounding your shoulders. This is the “cat” position.
Exhale and arch your back in the opposite direction, bringing your head up and your tailbone down. This is the “cow” position.
Alternate between the “cat” and “cow” positions, moving slowly and smoothly.
Perform the exercise for 10–15 repetitions.
To perform the exercise standing on hands and knees:
Begin on hands and knees with your wrists under your shoulders and your knees under your hips.
Inhale and arch your back, tucking your chin towards your chest and rounding your shoulders. This is the “cat” position.
Exhale and arch your back in the opposite direction, bringing your head up and your tailbone down. This is the “cow” position.
Alternate between the “cat” and “cow” positions, moving slowly and smoothly.
Perform the exercise for 10–15 repetitions.
Tips for modifying the exercise:
If the exercise is too difficult, you can start by holding the “cat” and “cow” positions for just a few seconds before transitioning to the next position.
If the exercise is too easy, you can try adding a resistance band around your upper back to increase the challenge.
If you have any wrist or knee problems, you can try performing the exercise standing against a wall instead of on all fours.
It’s important to perform the exercise with proper form to avoid straining your back. Be sure to keep your movements slow and controlled, and avoid jerking or arching your back too much. If you feel any pain while doing the exercise, stop immediately and consult with a healthcare professional.
Exercise 3: Bridging
The bridging exercise is a simple exercise that can help strengthen the muscles in the lower back and improve flexibility. It can be done lying on your back with your feet flat on the floor.
To perform the exercise:
Lie on your back with your knees bent and feet flat on the floor, about hip-width apart.
Lift your hips off the floor, squeezing your glutes and pressing your feet into the ground.
Hold this position for 5–10 seconds, then slowly lower your hips back down to the starting position.
Repeat the exercise for 10–15 repetitions.
Tips for modifying the exercise:
If the exercise is too difficult, you can start by lifting your hips just a few inches off the ground and gradually increasing the range of motion as you get stronger.
If the exercise is too easy, you can try placing a resistance band around your knees or using a stability ball to add challenge.
If you have any knee or hip problems, you can try performing the exercise with your legs extended instead of bent.
It’s important to perform the exercise with proper form to avoid straining your back. Be sure to engage your glutes and keep your movements slow and controlled. If you feel any pain while doing the exercise, stop immediately and consult with a healthcare professional.
Exercise 4: Bird Dog
The bird dog exercise is a simple exercise that can help improve core stability and alleviate lower back pain. It can be done on all fours or standing on hands and knees.
To perform the exercise on all fours:
Begin on all fours with your wrists under your shoulders and your knees under your hips.
Lift your right arm and left leg off the ground, keeping them straight and in line with your body.
Hold this position for 5–10 seconds, then slowly lower your arm and leg back to the starting position.
Repeat the exercise with your left arm and right leg.
Perform the exercise for 10–15 repetitions on each side.
To perform the exercise standing on hands and knees:
Begin on hands and knees with your wrists under your shoulders and your knees under your hips.
Lift your right arm and left leg off the ground, keeping them straight and in line with your body.
Hold this position for 5–10 seconds, then slowly lower your arm and leg back to the starting position.
Repeat the exercise with your left arm and right leg.
Perform the exercise for 10–15 repetitions on each side.
Tips for modifying the exercise:
If the exercise is too difficult, you can start by lifting just your arm or leg off the ground and gradually working up to both.
If the exercise is too easy, you can try adding a resistance band around your upper back or using a stability ball to add challenge.
If you have any wrist or knee problems, you can try performing the exercise standing against a wall instead of on all fours.
It’s important to perform the exercise with proper form to avoid straining your back. Be sure to engage your core and keep your movements slow and controlled. If you feel any pain while doing the exercise, stop immediately and consult with a healthcare professional.
Exercise 5: Plank
The plank is a simple exercise that can help improve core stability and alleviate lower back pain. It can be done on your hands or forearms.
To perform the exercise on your hands:
Begin in a push-up position with your hands shoulder-width apart and your body straight from head to heels.
Engage your core and hold this position for 30 seconds, keeping your body straight and your neck in line with your spine.
Relax for a few seconds, then repeat the exercise for 2–3 more sets.
To perform the exercise on your forearms:
Begin in a plank position with your forearms on the ground and your body straight from head to heels.
Engage your core and hold this position for 30 seconds, keeping your body straight and your neck in line with your spine.
Relax for a few seconds, then repeat the exercise for 2–3 more sets.
Tips for modifying the exercise:
If the exercise is too difficult, you can start by holding the plank position for just a few seconds and gradually increasing the time as you get stronger.
If the exercise is too easy, you can try adding a resistance band around your upper back or using a stability ball to add challenge.
If you have any wrist or elbow problems, you can try performing the exercise standing against a wall instead of on the ground.
It’s important to perform the exercise with proper form to avoid straining your back. Be sure to engage your core and keep your body straight and stable. If you feel any pain while doing the exercise, stop immediately and consult with a healthcare professional.
Conclusion
Incorporating regular exercise and tissuework into your routine are important steps towards relieving lower back pain and improving overall back health. The exercises discussed in this blog post are designed to help strengthen the muscles in the back and improve flexibility, both of which can help alleviate pain and prevent future injuries. There are so many more movements that can be done to help fix lower back pain! It’s also important to remember to be consistent! If you’re new to exercise or have any existing health conditions, it’s always a good idea to consult with a healthcare professional before starting any new exercise program. Take the time to research a good trainer in your area and book a session! Even if you do a couple sessions it will break your old routine. If you are doing the same thing over and over, and your back is tight, go get help! If you aren’t working out, and your back hurts… stop sitting, and start moving. Also, you may have noticed I am doing a Turkish Get Up in the picture above. We will discuss the amazing benefits of this exercise in a future article. For now, let it be an example of what you could be doing… if you take care of your body, do the warmups, do the tissuework, and get professional advice.
I hope this blog post has provided you with some helpful exercises for relieving lower back pain. Remember to always listen to your body and stop if you feel any pain or discomfort. With a little dedication and consistency, you can say goodbye to lower back pain and enjoy a stronger, healthier back. Some of the links above are affiliate links. However, I use these tools everyday with my own personal training clients, and everyone is pumped! Thanks so much for reading!