Back pain can be an irritating and discomforting symptom, making it difficult to do everyday activities. For those wanting to alleviate this pain and strengthen their back muscles, there are exercises that can help. Here, we will discuss the top five beginner low back exercises for those with back pain. Each one is easy to do at home and helps reduce pain while gradually increasing the resistance. Let’s dive in.
1. Cat-Cow Pose
The Cat-Cow Pose is a great beginner exercise for those with back pain. Start by getting into a kneeling position on all fours with the shoulders directly above the wrists. With the spine neutral and taking a deep breath in, begin to develop a curve from your neck to your mid-back as you release. Next, take a deep breath out and reverse the movement by hollowing the stomach and releasing the neck and head down. This allows the spine to decompress and stretch the entire back.
Benefits of Cat-Cow Pose
Cat-Cow Pose provides multiple benefits, such as increasing spinal movement, relieving back pain, and helping to strengthen your muscles. Additionally, this pose allows for a dynamic stretching experience, as you are continuously moving.
Modifications of Cat-Cow Pose
Cat-Cow Pose can easily be modified if needed. If discomfort is felt while kneeling, you can spread your hands wide with your knees hip-width apart. To increase the curvature of your spine and make the pose more dynamic, you can add rounded shoulder blades and arch the back as you inhale.
2. Glute Bridge
The Glute Bridge is a beginner-friendly exercises for those looking to strengthen and mobilize their lower back. Start by lying on the floor, and bend both legs in at the pad gras. Keeping your feet flat on the ground, press the feet in and lift the hips off the floor by engaging the glutes and lower back muscles. Hold for a few seconds and lower the body down. This exercise helps to strengthen the glute muscles and release the lower back muscles.
Benefits of Glute Bridge
The Glute Bridge is beneficial due to its low-impact movements and ability to help relax muscles in the lower back area. Additionally, this exercise also helps to improve posture and balance, and strengthen the core as well.
Modifications of Glute Bridge
The Glute Bridge can be performed with or without weights, depending on what you are looking to do. To do it with weights, hold a dumbbell in the center of your stomach during the lift. Doing it without weights is a great way to start off, as this starting position helps strengthen the lower back muscles and glutes.
3. Cobra Pose
The Cobra Pose is a great beginner exercise for those looking to help relieve back pain and stretch their lower back. Start by lying down on the ground and placing the hands flat next to the chest. Push the top of the feet, thighs, and pubis into the ground while lifting the head and chest off the floor and arching the spine back. The shoulders should remain down and the legs remain extended.
Benefits of Cobra Pose
The Cobra Pose is beneficial due to its ability to help strengthen and stretch the lower back muscles. Additionally, it helps to increase flexibility in the spine and improve posture.
Modifications of Cobra Pose
To modify the Cobra Pose for those who may need a more gentle stretch, you can keep your legs bent at the knee and your feet flat on the floor. This helps reduce the amount of pressure on the lower back and make the exercise more comfortable.
4. Superman Exercise
The Superman Exercise is a great low-impact exercise for those suffering from lower back pain. Start by lying down on your stomach with your arms extended in front of you and your legs extended behind you. Keeping the hips grounded, simultaneously lift both your arms and legs off the floor and hold for a few seconds. Lower them back down, and then repeat.
Benefits of Superman Exercise
The Superman Exercise helps to strengthen the core and lower back muscles, as well as increase spinal mobility. Additionally, this exercise helps to reduce back pain and improve posture.
Modifications of Superman Exercise
The Superman Exercise can easily be adjusted to make it more difficult or easier depending on what is more comfortable. If it is too challenging to lift both arms and legs, you can modify by lifting just one arm and one leg at a time. You can also add weights to this exercise to help add resistance and increase the difficulty.
5. Prone Plank
The Prone Plank is a great beginner exercise for those looking to strengthen their lower back muscles and reduce back pain. Start by lying in the prone position with your elbows and toes on the floor. Lift your body so your weight is concentrated in your elbows and toes and hold that position for 30 seconds or longer.
Benefits of Prone Plank
The Prone Plank helps to strengthen the lower back muscles and core, as well as provide stability and balance. Additionally, this exercise helps to relieve back pain and increase spinal mobility.
Modifications of Prone Plank
The Prone Plank can be modified to increase the difficulty, such as by lifting one arm or one leg off the ground while holding the plank. You can also add weights to the exercise to add resistance and make it more challenging.
People Also Ask
What are some effective low back exercises?
Cat-Cow Pose, Glute Bridge, Cobra Pose, Superman Exercise, and Prone Plank are effective low back exercises for those with back pain.
Can exercises help treat back pain?
Yes, exercises can help treat back pain. Exercises such as those discussed above can help strengthen the back muscles and reduce pain.
Are planks good for lower back pain?
Yes, planks are good for lower back pain. Prone planks are especially beneficial as they help strengthen the lower back muscles, increase spinal mobility, and reduce back pain.
Can you do back exercises with back pain?
Yes, you can do back exercises with back pain. However, these exercises should be done with caution and require proper form. Starting slow and increasing difficulty gradually is key.
Should I see a doctor before doing back exercises?
Yes, it is recommended to speak to a doctor before doing back exercises to ensure safety. They can provide advice on the best exercises for your specific situation, as well as discuss ways to help reduce pain.
Final Words
These five beginner low back exercises are a great starting point for those with back pain. Each exercise helps to strengthen the lower back muscles and provide relief from pain. Remember to always go at your own pace, and increase difficulty gradually. And if you’re unsure about any exercise, be sure to check with your doctor.