on Oct 13, 17

5 Exercises to Stop Lower Back Pain

Do you suffer from constant lower back pain?

If so, you’re not alone.

Lower back pain is the most common complaint in the doctor’s office. Nearly every adult will experience lower back pain at some point in their lifetime. Whether it’s from an injury, a simple mistake, or sleeping in an odd position, lower back pain can quickly ruin your day and your productivity. Is there a natural way to get rid of lower back pain?

Exercises and stretches can be an effective and simple tool for ridding yourself of lower back pain. Let’s take a look at the top 5 exercises to stop lower back pain that you can perform in the comfort of your own home.

Glutes and Hip Stretching Exercises

5. Supine Gluteal Stretch

More commonly known as the buttocks, if your glutes are tight, they may pull on the lower back muscles and this will trigger soreness and pain. You can strengthen glute muscles will exercises like the squat and lunge but in this case, you’ll need to stretch out the glute. You can do this with the Supine Gluteal Stretch.

How to perform:

  • Lie on your back with your legs straight out
  • Using both hands, grab your right knee
  • Pull the leg in with your knee going towards your shoulder
  • Hold this position
  • Switch sides

4. Kneeling Forward Roll Hip Flexor Stretch

The hip flexor muscles surround your pelvis and they are critical for all exercises. Just like with your glutes, the issue may be overuse so you’ll want to stretch out these muscles. The best stretch for your hip flexor muscles is the Kneeling Forward Roll Hip Flexor Stretch.

How to perform:

  • Come into a lunge position with the left foot forward and the right foot behind
  • Keep the upper body straight
  • Bring the right knee to the ground on a comfortable surface
  • Place your hands on your hips
  • Slowly drive the hips forward
  • Pause and hold when you feel a stretch

Strengthening Exercises

3. Bird Dog

With your glutes and hip flexors stretched, it’ll be time to start strengthening some muscles that may be weak, which is causing the over compensation in the other muscles. The Bird Dog is a great way to start strengthening your lower back and total core.

How to perform:

  • Come to the ground with both hands and feet on the ground
  • Begin by extending the left hand out and forward while extending your right leg straight behind
  • Pause and slowly return to the starting position
  • Begin again on the opposite side
  • Repeat

2. Fire Hydrant

The fire hydrant exercise may look funny but it is very effective at strengthening those hip flexor muscles.

How to perform:

  • Begin in the same position as above on all fours
  • With a neutral gaze, tighten your core muscles
  • Keeping the knee bent, raise the left leg to the side
  • Note: You will look like a dog lifting its leg
  • Pause and repeat

1. Bridge

The bridge is an effective way to strengthen the glutes, hip flexors, and lower back. Begin with bodyweight only and eventually, you can add weight.

How to perform:

  • Begin by lying on the ground with your feet close to your butt
  • Your knees will be pointing skyward
  • Place your hands flat on the ground next to your body
  • Slowly raise the hips from the ground
  • Pause when your body makes a straight line
  • Slowly descend and begin again

See David demonstrate the exercise:

David Sautter is a NASM certified personal trainer and a NASM certified fitness nutrition specialist who has worked in the fitness industry for over 12 years.
During his time in the fitness industry, David Sautter has conducted many fitness workshops, trained hundreds of clients, and has written extensively for a variety of companies. He has been a featured fitness writer on many high-profile health and fitness websites. Aside from producing weekly articles, David has been the writer of several e-books and training guides.
Read more blogs from David Sautter

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