7 Exercises to Ease Your Low Back Pain

Dr. Toyin Bode-Abass

It is said that about 80 percent of adults will experience low back pain at some point in their lifetime. In most cases, low back pain is of rapid onset lasting a few days to weeks. This tends to resolve on its own with pain medication.

However, it can be sub acute – lasting somewhere between 4-12 weeks. Any low back pain lasting longer than 12 weeks is described as chronic.

Common Causes

• Lifting something heavy – this is usually an occupational hazard.
• Age.
• Accident.
• Sedentary lifestyle – desk jobs or inactive jobs.
• Pregnancy.
• Being overweight or obese.
• Lack of physical exercise.

Low back ache can also be due to medical causes like radiculopathy, spondylolisthesis, infections, tumors etc.

READ ALSO: 7 Relief Tips for Back Pain During Pregnancy

With underlying medical conditions ruled out, here are 7 exercises to ease your low back pain:

• Side Stretch. This is a static stretch that typically follows most workout sessions. I found it particularly easy and useful. Perhaps because I am used to it. While in a standing position, stretch one arm over your head while bending your body to the opposite side. Some suggest keeping your other hand on your waist. I like to pull the outstretched arm over my head with my resting arm. This allows for further stretching. Take care not to bounce, jerk or twist your body. Hold stretch for 5 seconds. Repeat about 8 to 10 times for each side.

• Back Extensions. Lie on tummy placing hands under your shoulders. Gently push off the floor with your hands so your shoulders start to lift off the floor. A modified version if this is uncomfortable is to place your elbows on floor directly under shoulders as if you’re holding a plank position. Hold pose for 10 seconds. Repeat 8-10 times.

• Knees to Chest. Lie on your back with knees bent and your feet flat to the floor. Cup just below your knees with both hands as though hugging knees. Next, gently pull knees to your chest. Hold for 5 seconds, then return legs to resting position on the floor. Repeat 8 to 10 times. 

• Squats/Wall sits. Stand with back against the wall and feet about 10-12 inches or 30cm from the wall. Tighten abs, slowly slide down until knees slightly bent at 45 degrees, pressing your lower back into the wall. Hold pose for 5 seconds, and slowly return to upright position. Repeat 8 to 10 times.

• Pelvic Tilts. Lie on back with your knees bent,  feet flat to the floor, and arms on floor beside you. While tilting your hips forward, press the base of your spine into the floor for a few seconds then relax. Repeat 8 to 10 times.
• Weight Training. While this can help relieve chronic low back pain, it can aggravate low back pain of rapid onset, worsening the injury.
• Aerobics. Walking, cycling and swimming can help lose weight and reduce low back pain. Start with about 20 minute sessions and build this up.

Before starting these back exercises, please get your doctor to rule out underlying conditions and approve these exercises. The key is to stretch slowly, take deep breaths, and be attentive to your muscles — stretches done correctly should feel good, not painful.

Exercises To Avoid

• Sit ups.
• Leg lifts.
• Toe touches.

Dr. Toyin Bode-Abass is a proud Wife and Mom, Medical Doctor, Women Empowerment Advocate, Wellness Coach, Integrative Medicine Consultant, Icon of Womanhood, Writer and Blogger. See more of her articles on her blog -http://www.fitnesswithdrtba.com