How to Strengthen Your Lower Back: Effective Tips and Exercises to Follow

Lower back pain causes a nuisance to one’s daily routine. It makes simple tasks, such as bending over or picking things up, very difficult. This discomfort and ache makes it impossible to go about your day comfortably. 

Let’s explore some crucial tips and exercises for lower back pain relief to help alleviate this common and often debilitating issue. 

But what causes lower back pain in the first place? Let’s take a look.

Lower back pain is a frequent foe, but understanding the culprits can help you fight back. Here's a breakdown of some common lower back pain causes:

• Poor posture
• Muscle strain or injury
• Degenerative conditions like osteoarthritis
• Herniated discs
• Sciatica
• Spinal stenosis
• Inflammatory conditions like ankylosing spondylitis
• Long periods of inactivity

 

Lower back pain does not have to be a given in your life. It can be avoided by taking steps to strengthen your back muscles. Let’s take a look at the measures you can take for effective lower back pain relief.

 

1. Posture
It’s no surprise that your posture can greatly contribute to the health of your back. Unwanted strain on the upper and lower back is one of the most common side effects of poor posture. When you slouch forward, your back muscles are flattened, which puts pressure on your shoulder blades. If you’re experiencing pain below your neck and around your tailbone at the end of the workday, this is a sign that you need to correct your back posture.

In order to correct your posture, you need to be mindful of the way you sit and stand. Make sure not to slouch and keep your back straight. Proper posture keeps your bones and joints in alignment, which decreases the abnormal wearing of joint surfaces and reduces the stress on your ligaments, allowing your muscles to work efficiently. 

 

2. Support
Your spine needs adequate support in order to prevent back pain, especially for individuals with desk jobs who spend a lot of time sitting down. It’s important to ensure that the chair you use supports the natural curve of your spine. If it does not, use pillows to supplement your spine. Avoid slouching forward and adjust your computer screen so that it is at eye level. Take frequent breaks to walk around and stretch.

Moreover, you should also be careful of your sleeping position when you go to bed at night. Certain positions are better for lumbar support, such as sleeping on your back with a pillow under your knees. This helps the spine retain its natural shape while equally distributing your weight. 

 

3. Stretch
While working individuals may not get time to exercise during the week, exercising only on the weekends can prove counter-intuitive as our bodies need consistent exercise in order to stay limber and flexible. Moreover, the transition from inactive weekdays to sudden intensive body exercise on the weekends could lead to muscle strain. If you do not get time to exercise during the week, you should fit a simple stretching routine into your everyday schedule.

Stretching can improve your posture, increase your range of motion and greatly boost flexibility, which will help you strengthen your back muscles and avoid back pain in the long run. Moreover, stretching can also help you relieve stress and have a therapeutic effect on your mood.

 

4. Exercise
The surest way to strengthen your back muscles is to follow strengthening exercises for back pain. These exercises help by activating the back muscles and engaging the core, leading to increased strength over time. Some examples of exercises that are good for stronger back muscles are:

• Plank
• Abdominal crunches
• Bird-dog
• Knee-to-chest stretches
• Kneeling back stretch

Make sure that you warm up and cool down before and after carrying out the exercises. Do not jump straight into the exercises, instead increase the intensity of your workouts gradually to give your muscles the time to adjust. For your safety, it's recommended to perform these exercises with a professional's guidance.

 

5. Support belt
Support belts for lower back pain can be a valuable tool in your pain management toolbox. By providing gentle compression and mild support, they can help stabilise the lower back, improve posture, and reduce strain on muscles and ligaments. This can lead to long-lasting pain relief, especially during activities that aggravate your back. 

The Hansaplast Lace Pull Lower Back Support is a great option to consider. Its unique lace pull mechanism allows for easy adjustment of compression to find your perfect comfort level. Recommended by the Indian Association of Physiotherapists, it features a large extended back panel for broader support. This support belt for lower back pain could be a helpful addition to your treatment plan, alongside other strategies like exercise and pain medication. Remember, it's always best to consult your doctor before using any new product for back pain.

Finding relief from lower back pain is essential for restoring comfort and mobility in daily life. Let's delve into simple lower back stretches and exercises that you can do at home to alleviate discomfort and strengthen your back.

 

1. Plank
The plank is a core-strengthening exercise that also engages the muscles of the lower back, providing stability and support to the spine.
Steps:

• Start in a push-up position, with your hands directly under your shoulders and your body forming a straight line from head to heels.
• Engage your core muscles and hold this position for 20-30 seconds, or longer if possible, while keeping your back flat and avoiding sagging or arching.
• Remember to breathe steadily throughout the exercise.

 

2. Side plank
Side plank targets the muscles on the sides of the torso, including the obliques, while also engaging the lower back for stability.
Steps:

• Begin by lying on your side with your legs extended and stacked on top of each other.
• Prop yourself up on your forearm, elbow directly under your shoulder, and lift your hips off the ground, creating a straight line from head to heels.
• Hold this position for 20-30 seconds, or longer if possible, then switch to the other side.

 

3. Abdominal crunches
Abdominal crunches target the rectus abdominis muscles, but they also engage the muscles of the lower back for stabilisation.
Steps:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place your hands behind your head or crossed over your chest.
• Engage your core muscles and lift your shoulders off the ground, curling towards your knees, then slowly lower back down with control.

 

4. Bird-dog
The bird-dog exercise strengthens the core muscles, including the lower back, while improving balance and stability.
Steps:

• Start on your hands and knees in a tabletop position, with your wrists under your shoulders and knees under your hips.
• Extend your right arm straight forward and your left leg straight back, maintaining a flat back and engaging your core.
• Hold this position for a few seconds, then return to the starting position and switch sides, alternating between arms and legs.

 

5. Knee-to-chest stretches
Knee-to-chest stretches help to release tension in the lower back and stretch the muscles of the hips and glutes.
Steps:

• Lie on your back with your knees bent and feet flat on the floor.
• Bring one knee towards your chest, grasping it with both hands, and gently pull it towards you until you feel a comfortable stretch in your lower back and glutes.
• Hold for 15-30 seconds, then switch legs.

 

6. Kneeling back stretch
The kneeling back stretch targets the muscles of the lower back and hips, providing relief from tightness and discomfort.
Steps:

• Begin by kneeling on the ground with your knees hip-width apart.
• Sit back on your heels and slowly lower your chest towards the ground, extending your arms out in front of you.
• Hold this stretch for 15-30 seconds, feeling the gentle stretch in your lower back, then return to the starting position.

 

7. Glute bridge
Glute bridges target the muscles of the glutes, hamstrings, and lower back, promoting stability and strength in the posterior chain.
Steps:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Engage your core muscles and lift your hips towards the ceiling, forming a straight line from shoulders to knees.
• Squeeze your glutes at the top of the movement, then slowly lower your hips back down to the starting position.

 

8. Abdominal drawing-in manoeuvre
This exercise focuses on activating the deep core muscles, including those in the lower back, to improve stability and posture.
Steps:

• Begin by lying on your back with your knees bent and feet flat on the floor.
• Take a deep breath in, then exhale as you gently draw your belly button towards your spine, engaging your deep core muscles.
• Hold this contraction for a few seconds while maintaining normal breathing, then release and repeat.

 

9. Modified seated side straddle
This stretch targets the muscles of the lower back, hips, and inner thighs, helping to improve flexibility and reduce stiffness.
Steps:

• Sit on the floor with your legs extended wide apart in a V-shape.
• Slowly walk your hands forward, reaching towards your right foot while keeping your back straight.
• Hold this position for 15-30 seconds, feeling the stretch along the left side of your torso and lower back, then switch sides.

Remember, consistency is key when it comes to seeing results from lower back exercises at home. These exercises can be performed regularly to strengthen the muscles of the lower back, improve flexibility, and reduce the risk of pain and injury. As always, listen to your body and consult with a healthcare professional before starting any new exercise program, especially if you have a history of back pain or injury.

There you have it. Following these tips and exercises for lower back pain relief is all you need to strengthen your back muscles and avoid unwanted back pain. Remember to make lower back stretches and exercises a part of your daily routine, and take care of your posture while you’re going through your day. If you’re a working individual, investing in a good desk chair which provides adequate support will also help you avoid problems in the long run. Consult a professional healthcare provider for severe pain and discomfort as well as for a personalised program of lower back exercises at home for your specific condition.