One of the best ways to manage low back pain is to stay active and mobile, but of course this can seem tricky if you’re in pain.
Low-impact exercise is great for maintaining fitness levels without causing injury or increasing pain. It’s also very affordable, often requiring little to no equipment. For example, if you’ve ever wondered ‘walking is good for lower back pain‘, the answer is yes, and all you need to get started is a couple of best walking shoes.
But walking may not be for everyone. In a 2021 report published by the National Center for Health Statistics (opens in a new tab), the researchers revealed that 58.9% of American adults live with some form of pain, and back pain is the most common form, affecting nearly two in five American adults. Considering that so many people are affected by back pain, it is important that there are easy exercises that anyone can benefit from.
this is where jacqueline gikow (opens in a new tab), a personal trainer, fitness specialist, and national board-certified health and wellness coach, can help. Gikow has a rich bank of knowledge on how to exercise to control pain and has shared with Fit&Well five exercises to deal with lower back pain.
Five exercises by Jacqueline Gikow to control lower back pain
High Knee Cross Body Exercise
(Image credit: Jacqueline Gikow, LLC, ©2022)
Objective: Activates the lower body and core to improve balance and coordination.
Initial position: Stand tall with your feet shoulder-width apart and your arms at your sides. Looking straight ahead, open your chest and contract your core muscles.
Movement:
- Bend your elbows.
- Raise your knee slightly above waist level.
- At the same time, twist your torso and move your left elbow toward your raised knee.
- Lower your leg and bring your elbow to the neutral position.
- Repeat with the opposite leg and arm.
- Alternate the movement for 10-20 reps.
Form:
- Maintain a neutral posture.
- Focus on bringing your leg as high as possible instead of bending your torso to reach your knee.
Dead Bug Bodyweight Exercise
(Image credit: Jacqueline Gikow, LLC, ©2022)
(Image credit: Jacqueline Gikow, LLC, ©2022)
Objective: Strengthen the core, spine and back.
Initial position: Lie on your back with your arms and legs in the air. Bend your knees 90 degrees (table). Place your hands one in front of the other. Brace your core, maintaining contact between your lower back and the mat.
Movement:
- Exhale and slowly lower one arm and straighten the opposite leg until they are just above the mattress. Pause.
- Go back to the starting position.
- Repeat the movement with opposite limbs.
- This is a repeat.
- Repeat the set 10-20 times.
Form:
- Avoid arching your back.
- Do each move slowly.
Bodyweight glute bridge exercise
(Image credit: Jacqueline Gikow, LLC, ©2022)
Objective: Strengthen and stabilize back and buttocks.
Initial position: Lie on your back with your knees bent and your feet flat. Place your feet shoulder-width apart with your toes pointed forward. Place your fingers on your hip bones and your elbows on the floor for stability.
Movement:
- Contract and tuck in your glutes to press your hips up, maintaining a neutral core.
- At the same time, press your heels and elbows into the mat for stability.
- Lower slowly, rotating your spine back to your starting position.
- Repeat 10-20 times.
Form:
- Keep your abdominal muscles tight and maintain a neutral spine.
- Avoid arching your back.
- If your hamstrings seem to be working instead of your glutes, bring your feet closer to your glutes.
Bird Dog Bodyweight Exercise
(Image credit: Jacqueline Gikow, LLC, ©2022)
Objective: Strengthens core, hip and back muscles. Improves stability and relieves lower back pain.
Initial position: Kneel on the mat with your feet shoulder-width apart. Lean forward to place your hands below your shoulders shoulder-width apart with your fingers facing forward.
Movement:
- Extend one arm and the opposite leg simultaneously.
- Return to the starting position and repeat on the other side.
- Repeat the set 10-20 times.
Form:
- Keep your hips, shoulders, and neck parallel to the mat.
- Keep your abdominal muscles tight and maintain a neutral spine.
- Avoid extending your neck up or flexing it down.
downward dog stretch
(Image credit: Jacqueline Gikow, LLC, ©2022)
Objective: Strengthen ankles, thighs, shoulders, arms, wrists and core muscles. Release tension in your spine, shoulder blades, hamstrings, calves, and hands.
Initial position: Kneel down on your hands and knees. Place your hands shoulder-width apart, fingers facing forward. Place your knees below your hips.
Movement:
- Inhale and lift your hips, then exhale to lower your heels toward the floor, straightening your legs.
- Inhale and come up to the balls of your feet and exhale, lowering your heels. Repeat this three times.
- Stretch your spine by pressing your buttocks up and extending your neck away from your shoulders.
- Tuck your chin in and draw your abdominal muscles in toward your spine.
- Breathe and hold this position for 20-30 seconds.
Form:
- Relax your head and neck.
- If your heels easily touch the ground, move your feet away from your hands.
If you want to explore other avenues of exercise for back pain, have you tried weight lifting for back pain? Or you can find the answer to Are stationary bikes good for back pain?.
Jacqueline Gikow is a National Board Certified Personal Trainer, Fitness Specialist, and Health and Wellness Coach. Owner of Audacious Living NYC, her holistic fitness practice in New York City, she focuses on relieving pain through better movement. Also a writer, Jacqueline’s books are available on Amazon. Jacqueline supports her determination to hurt less, get stronger, and prevent re-injury.