10 Exercises to improve your Low Back Pain

Low back pain is one of the most common injuries that debilitate people, often taking people out of work, stopping exercise and ultimately affects their health.

References:

Fernando-Rodriquez, R., Alvarez-Bueno, C., Cavern-Rodondo, I., &Torres-Costoso, A. (2022). Best Exercise Options for Reducing Pain and Disability in Adults with Chronic Low Back Pain: Pilates, Strength, Core based and Mind-Body. A Network Meta-Analysis. Journal of Orthopedic and Sports Physical Therapy, 52(8), 26.

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Have you ever wondered by the call it lumbar stability and not lumbar strength? What does lumbar even mean??

Lumbar is referring to the lower segments of your spine which are commonly injured due to design flaws…in our lifestyle and I’m referring to sitting!! We were designed to stand move and be active.

Core/lumbar stabilization refers to training the smaller Type II muscle fibers that are local to the spine. They are the smaller muscles that are endurance muscles the stabilize the spine and resist rotation.

Those muscles are called the multifidus and transverse abdominis.

Here are photos of the muscles because I personally am a visual learner…

Low back muscles we target

This is the lumbar multifidus our primary focus when strengthening the spine and not the bigger spine muscles as they are designed to move us and lift heavy things!

Your natural back brace

This is the Transverse Abdominis. The innermost layer of your “core”. Forget about those six pack muscles. They will get used in the exercises but don’t help your back pain.

These exercises listed in the video are proven because through research it has been found to be most effective. See citation above.

Things to remember: These exercises are not for beginners or people who are at risk for falling.

The exercises are for intermediate and advanced level.

Perform each exercise 3-4 x a week.

Perform each exercise for 1 minute each with 1 minute rest in between.

If 1 minute is too difficult then decrease as needed for example: work for 30 seconds rest for 1 minute. Adjust as needed.

These exercises will make you sweat so be prepared!!

Click here for a helpful timer while performing these exercises.

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