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5 Exercises for Lower Back Pain Relief You Can Do at Home
Nobody wants to be in pain, and when lower back pain creeps up, the first thing everybody wants is relief, fast. These five exercises, performed the way we show in the video below, can help ease that pain in under 5 minutes. All you need is a wall or worktop, a step and a foam roller.
How often should I do these exercises for lower back pain?
These exercises can be performed first thing in the body when your lower back is likely to feel most sensitive and stiff. Doing them after long periods of sitting at a desk is also a good idea.
Ultimately they are designed to relieve pain when it shows up, which can happen after long periods of standing, when stressed, or at the end of your monthly cycle (when oestrogen and progesterone drop sharply).
As your lower back strengthens with the exercises covered in our lower back pain programs, you will need to rely less and less on exercises for pain relief.
Should I exercise or rest when my lower back hurts?
While resting might be necessary if zero movement is available to you, chances are that by not doing anything you are delaying your recovery. Gentle activation of the glutes is going to provide relief of the pain and even allow you to exercise as usual. It goes without saying that this is something you need to assess depending on the severity of the symptoms.
Avoid the common mistakes that make back pain worse, so you don’t undo your progress.
Why Your Lower Back Pain Keeps Coming Back?
Recurring lower back pain will only happen if the underlying problem is not addressed. There are four muscles that contribute to the pain and unless all of them reach a certain degree of strength, you will be susceptible to the pain coming back. The five exercises above will handle the crisis but only strengthening lower back muscles, abdominals, adductors, and glutes will keep the pains at bay.
When to see a doctor first: Call 999 or go to A&E if you have back pain with numbness around your genitals or bottom, new bladder or bowel problems, or leg weakness that’s getting worse. Diagnosed with a disc injury? Read our guide to Pilates for a herniated disc.
The exercises we give our private clients, now in your hands
8 back-safe exercises, step by step, with the common mistakes to avoid and video demonstrations. Plus our guide to why your pain keeps coming back.
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