How Often Should I Do Lower Back Pain Exercises – Types & Tips

My health-conscious patients ask me how often should I do lower back pain exercises. The answer to this question depends on the patient’s health condition.

I suggest lower back pain exercises according to the patient’s health condition. Some exercises can worsen the pain. So before adopting any exercise, consult your physician.

How Often Should I Do Lower Back Pain Exercises

Exercise is an effective solution for lower back pain. It relieves the tensed muscles and tissues and reduces pain in the back.

Exercise helps to keep blood circulation better in the body. It makes the blood flow better through blood vessels. It keeps the oxygen level moderate in the body.

Different exercises are used for different types of lower back pain. It depends on your pain level and intensity. Your physician can guide you better about which exercise will suit you better.

It would be best to exercise 5 – 8 times a day. Doing exercise regularly and constantly will reduce the lower back pain intensity.

When you feel your pain is recovering, you can reduce the exercise frequency to 2 – 3 times daily. You should not leave exercise. It can bring back your lower back pain.

Type Of Exercises For Lower Back Pain

There are different types of exercises for lower back pain. All the exercises are effective in reducing lower back pain.

The following are the common types of exercises for lower back pain;

1. Pelvic Tilts:

The pelvic tilt is a great exercise to relieve lower back pain. It strengthens the muscles and reduces tensed muscles of the back.  

In this exercise, you have to lie on your back. Then press your lower back into the floor and tilt your pelvis upward. It would be best if you held this position for a few seconds. Then release and relax.

2. Cat & Cow Pose:

In this exercise, you have to start with all four positions. Pull your hips over the knees and your shoulders over the hands. In this process, try to keep the head in a neutral position.

Practice breathing in and out while keeping this position. Try to repeat this for 15 – 25 minutes for the best result. It will help to release the tight muscles and reduce lower back pain.

3. Child’s Pose:

The child’s pose is the simplest exercise for curing lower back pain. You have to kneel on the floor and sit on your heels in this position.

Try to bend in the forward direction with your arms. Bend until your forehead is resting on the floor. It will help if you hold this position for 25- 30 seconds. It can last for a few seconds until you feel relaxed.

4. Cobra Pose:

The cobra poses help strengthen the abdominal and lower back muscles. It helps to improve posture and recuses stress from the body.

You have to lie on your stomach and try to place your hands flat beside the floor next to the shoulders. While exhaling, press down your hands and lift them through your chest.

Try to keep your lower back body relaxed while in this position. It would be best to hold this pose for 10- 20 seconds max. It can reduce lower back pain.

5. Leg Lifts:

Leg lifts exercise helps to strengthen the core muscles of the spine. It helps to improve the balance of the lower back. For this exercise, you must lie flat on your back, keeping your arms at your side.

Then try to lift one leg towards the ceiling while keeping the other straight. Try to hold this position for a few seconds. Then do the same for the other leg.

6. Wall Squats:

Wall squats support the back muscles and the spine. It reduces lower back pain and stiffness of muscles. You have to stand against the wall and then start squatting slowly.

For support and balance, you can hold the wall. Try to hold this position for 20-30 seconds. You can repeat it 5–10 times a day for effective results.

7. Bridge Exercise:

The bridge exercise plays an important role in curing lower back pain. It supports the abdominal, buttocks, and lower back pain muscles. It reduces stress on joints and bones.

For this exercise, you must lie on your back, then bend your knees while keeping your feet flat on the floor. Start exhaling and inhaling and lift your hips towards the ceiling.

For best results, you should try to repeat the bridge exercise 10 times a day.

8. Plank:

Planks are an effective exercise to cure lower back pain. It heals the core and lower back muscles. For the plank exercise, you should try to lie on your stomach with your elbows and forearms on the floor.

Start pushing off the floor and rise your body. Try to hold this position for 20 – 30 seconds. For better results, you should try to do this exercise 10 times a day.  

Tips For Lower Back Pain Exercises

It would help if you remembered some tips for lower back pain exercises. These tips will help to reduce lower back pain and stress from the back muscles.

The following are the most suggested tips for exercise;

– Warm-Up:

Before exercise, you must prepare your body. It would help if you did some warm-up. It makes the body’s muscles and tissues active for exercise.

– Stretching:

Stretching relaxes the tight muscles and reduces stiffness from muscles. It makes the body ready for exercise. Always remember to stretch before exercise.

– Avoid Lifting Heavy Objects:

While exercising, you should try to start by lifting lighter objects. When you feel your body is ready, move to lift heavier objects. This makes pressure loss on the back muscles.

– Follow Proper Training Guidance:

Beginners should follow proper training guidance before starting the exercise. It needs a training plan from an expert. They provide plans from easy to tough exercises for lower back pain.

They can suggest you easy activities to start with.  With practice and proper techniques, you can get better at exercising.

– Try Easy Moves:

Go for easy moves. Hard moves can make your back pain worse. They insert pressure on the back muscles. Start with easy moves to prepare your body for hard moves.

– Correct Your Posture:

While exercising, you should keep your posture in the correct foam. Incorrect posture can cause stress in muscles and can worsen back pain.

– Don’t Overdo:

Exercise is beneficial if done for a limited time. Overdoing exercise can cause more pain and stress in your lower back. It puts pressure on the back muscles. Try to rest between exercises.

Conclusion

Exercise is an effective treatment option for lower back pain. It helps to reduce the pressure on the back muscles and tissues.

It improves blood circulation and blood pressure in the body. It provides support to the spine. It increases the flexibility of the body joints.

The consistency and type of exercise matter a lot for lower back pain treatment. Before adopting any exercise for lower back pain, consult your doctor.

The doctor will examine you and suggest better exercises for lower back pain. They will guide you about the routine and time of the exercise.

You should follow the doctor’s recommendation to have 100% results from that exercise. It will cure lower back pain more effectively.

Frequently Asked Questions

1. Can Exercise Cause Lower Back Pain?

Excessive exercise can cause lower back pain. It can worsen the pain if not done according to the physician’s guidance and suggestion.

Wrong moves and techniques can insert pressure on your back muscles and tissues. It can cause chronic lower back pain.

For better results from exercise, you should consult your physician and follow their tips and guidance.

2. Can Yoga Reduce Lower Back Pain?

Yoga is a beneficial treatment for lower back pain. Yoga helps to reduce stress and tension in your muscles and joints. Yoga heals you from the inside.

It relaxes the tensed muscles and reduces back pain. It improves blood circulation in the body.  While practicing any yoga, you should consult a doctor or couch. Different doctors may suggest different yoga exercises.

3. Can Older People Do Exercise To Cure Lower Back Pain?

Younger people can exercise more actively and frequently. Older people face lower back pain more often but can’t exercise frequently.

They should consult the physician or trainer to know their exercise type. The doctor can guide older people better about their medical health condition. There are simple exercises for older people.