Lower back pain is a common problem in the Western world of today. With people having a lifestyle where they sit most of the time and where they are not educated well enough early in life on what is a good posture people are ruining their backs with every action they tend to do in life.
Luckily there are solutions. One of them is to sit on an exercises ball, you can do this already early in life with exercise balls in classroom. But you can also think of another way to work, for instance with a treadmill desk, where you don't sit anymore, but you stand (or even walk) all the time. This is all going to improve your core strength. If you are not about those radical solutions, something to begin with are core exercises for lower back pain.
Core Exercises for Lower Back Pain
As you might know you body is made out of muscles. These muscles enable you to move, but they do more. The core muscles, the muscles which are around your pelvis and your trunk are providing stability for instance.
Your back is made out of vertebrae which can only provide so much strenght and stability. There are muscles around it in order to increase the strength of the back. These muscles are your abs for instance, but also the obliques and the muscles of the lower back. When you having back pain, increasing the strength of these muscles will help in stability and strength and therefore in a better posture overall.
Partial Crunches Improve your Abs
With partial crunches, where you lay down on your back with your hands around your head, you can train the muscles around your lower back, especially your abs. Lay down, put your hands around your head and raise your shoulders by tightening your stomach muscles. Make sure not to 'pull' yourself up by moving your elbows towards your knees, but let your abs to all the work.
You can bend your knees, but make sure your feet are flat on the floor and stay that way.
Make sure you are not doing actual situps. While partial crunches elevate your shoulders only a little these situps tend to put a lot of pressure on the discs in your back. Too much.
Wall sits are an easy way to improve your core strength pretty fast. Stand away from the wall and go down with your back until your back hits the wall and your knees are in a 90 degrees angle. Hold this position 10 seconds and stand up again. Repeat this for 8-10 times and you will feel the muscles burning!
Back Extensions by Pressing Up
Lay down on your belly on the floor. Now put your hands underneath your shoulders. Try to lift your shoulders now, until your back is extended. Now if you are comfortable in this position you can put your elbows underneath your shoulders.
Make sure not to do actual push ups, your pelvis can stay on the ground with this core exercise for lower back pain.
Knee to Chest
Now, lay down on your back again. Put your arms besides you and bent your knees. Make sure you have your feet flat on the floor. Now bring one knee to your chest, hold this position for 15-30 seconds. Make sure your back stays flat on the floor. This exercise will result in more flexibility and stronger leg muscles.
The Bird Dog - Or the 'Superman Dog'
This exercise is pretty cool. Place yourself on your hands and on your knees. Now tighten your stomach muscles and stretch one leg. Make sure to keep yourself stable and try to extend your leg all the way. Hold this position where your leg is lifted and extended for 5 seconds and repeat it with your other leg.
Repeat this exercise for 6-8 times in order to get the most out of it. If you are comfortable with this exercise, try to lift and extend the opposite arm at the same time. This will result in such a position where you look like a Superman dog!
Important in this exercise is to keep your back flat. Make sure you don't lower your back at all. With this exercise you are training your lower back to stay strengthened during movements of your extremities.
This is one of the harder core exercises for lower back pain. What you are doing here is laying on your back, strengthening your stomach muscles by pulling in. Feel your back on the ground and keep it there. Hold on to this position for 8-10 seconds.
While you are doing this it might help to have someone besides you to put a hand on your stomach, so you will have that feeling of pressing your back against the ground more. While you are doing this, your pelvic tilts a little bit back which improves your core strength.
Bridging - Put Your Hips in the Air
With bridging you are again strengthening the right muscles. What you do with this exercise is laying flat on the floor. Now bend your knees and stay down. Now strengthen your cheek muscles and your abs and lift your hips in the air, as high as you can. Stay in this position for 6-10 seconds and slowly put your hips back on the ground. Relax for a little while and repeat!
Do this 8-10 times and you will feel an increase in your core strength.
Other Exercises: Light Weights
Something else you can do is start lifting light weights. The emphasis on light is pretty important here, as too much stress can result in even more back pain. But when you are training with a couple of kilograms only it will work. Make sure to consult your doctor before doing any heavy lifting, see what the best exercises for you would be.
Other Exercises: Swimming
The best exercise you can do for lower back pain is a regular swim. When you are swimming you are tightening all your core muscles, as you need them to actually stay on the surface. Swimming a couple of times a week can be a great addition to the other core exercises for lower back pain!