Exercise For Lower Back Pain

Aug 22, 2022 | Mobile Personal Training

When you have lower back pain, it can be hard to know what the best exercise for lower back pain is going to be. With so many different exercises and stretches out there, it can be difficult to know which ones are best for your specific needs. 

Lower back pain is one of the most common types of pain that people experience. There are a number of things that you can do to help prevent or reduce the risk of having frequent bouts with low back pain. On this page, we cover everything about the best exercise for lower back pain.

 

What Causes Lower Back Pain?

Lumbar spine pain is often referred to as lower back pain. It is a type of pain that can occur anywhere along the lower part of the spine. This can include the bones, joints, ligaments, muscles, and tendons of the spine, pelvis, and legs. 

The source of lower back pain isn’t always known. There are a number of different things that can cause lower back pain. It is important to keep in mind that not all lower back pain is caused by the same thing. That’s why it’s important to identify what the cause of your lower back pain is so that you can treat it properly, I would suggest seeing your local Physiotherapist or Osteopath to first get a diagnosis as to what they believe is the route cause of your lower back pain then we would love to get one of our mobile personal trainers to help with your recovery.

 

Best Exercise for Lower Back Pain

Stretching and strengthening exercises are both important for preventing and treating lower back pain. Here are some of the best exercises for lower back pain, but do please take note that without a full understanding of the cause of your pain you will need to test things to see what leads to the most relief for you: 

  • SLIDING HAMSTRING FLEXION:  Hamstring pain is a common cause of lower back pain. This exercise helps to strengthen the muscles that are connected to the pelvis and hamstrings and can help to reduce lower back pain. 
  • HIP EXTENSION: This exercise works the muscles of the lower back, gluteals, and hamstrings. It also helps to stretch the hip flexor muscles which can also cause lower back pain. 
  • DEADLIFT: This is a great lower back exercise for building strength. It’s also helpful for strengthening core muscles and improving posture. 
  • HIP-ABDUCTION: This exercise can help to relieve pain in the lower back and hips. It can be helpful for people who have knee pain because of lower back pain.

Stretching Exercise for Lower Back Pain

Lower back pain is often caused by tight muscles. Stretching the muscles can help to reduce pain and improve flexibility, however, often weakness in a muscle can make the area feel like it’s tight so it’s always important to seek the advice of a professional whether that be a mobile personal trainer, osteopath, or physiotherapist. Here are some great stretches that you can do to help relieve lower back pain: 

  • HIP FLEXOR STRETCH: This stretch can be done while sitting or standing. 
  • PIRIFORMIS STRETCH: You can also try a piriformis stretch in combination with a hip flexor stretch. 
  • QUADRICEPS STRETCH: This stretch is great for relieving lower back pain caused by tight quads. 
  • CAT/COW SPINAL TWIST: This spinal twist is a great stretch for the muscles that surround your spine and hips.

 

Strength Exercise For Lower Back Pain

We already mentioned that strengthening exercises are important for preventing and treating lower back pain. But, there are also strength exercises that can be helpful for people who already have lower back pain. Here are some strengthening exercises for lower back pain: 

  • LUNGE: The lunge is a great exercise for strengthening the muscles of the lower body. When done correctly, it can help to relieve lower back pain. 
  • WALL SIT: This exercise can help strengthen the hips, glutes, and hamstrings. It can also help to relieve lower back pain. 
  • SLIDING HAMSTRING CURL: This exercise can help strengthen the hamstrings and glutes. 

Please take note that the above exercises can be very helpful in the right situation, however, there is always the right tool for the job and no one solution is right for any situation, take care with your approach and if you’re unsure get in touch and one of our personal trainers will be able to help, even if it’s only some advice.

What a Mobile Personal Trainer Can Do for You

A personal trainer will design a program specific to your body and its weaknesses. A good personal trainer will also be able to adjust your exercises as you progress to meet your fitness goals.

In the busy world of 40+ professionals, it’s hard to find time for the gym and travelling to exercise. But that doesn’t mean you shouldn’t try to make time for it. If you can’t squeeze in a session at your local gym, there are other ways you can get the personal trainer that is right for you. 

A mobile personal trainer is someone who visits you at your home or in a park or other nearby location to provide you with one-on-one fitness sessions. This means you don’t have to deal with the hassle of finding time to travel or organising your day around your workout. Plus, you can stay in the comfort of your own home. You’ll also be able to work with a personal trainer on your own schedule. This is ideal for those who have busy lifestyles and don’t have time to travel to a gym.

We are currently able to provide mobile personal training sessions around Brisbane in the following suburbs:

Bulimba, Balmoral, Hawthorne, Morningside, Cannon Hill, Seven Hills, Norman Park, Carina, Coorparoo, Camp Hill, Dutton Park, Highgate Hill, Green Slopes, New farm, Teneriffe, Newstead, Westend, South Brisbane, Fairfield, Yeronga, Annerley, Holland Park, Holland Park West, Toowong, Paddington, Fortitude Valley.

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