Everybody’s back hurts. Well, almost everybody. Nearly 80 percent of the population will suffer from lower back pain at some point in their life.

Whether it’s dull and achy, sharp and shooting, or tight and stiff, discomfort on your backside is no picnic. But the good news is there are easy ways to strengthen your muscles and kiss back pain goodbye.

A combination of both strengthening and stretching exercises for the lower back can help stabilize the lower spine and support the upper body. Stretching the back muscles after completing a back-strengthening routine can help prevent muscle soreness and injury. It may also provide additional benefits, such as improving range of motion and flexibility.

 

Strengthening Exercises

Glute bridge

The glute bridge works a person’s gluteus maximus, the largest of the gluteal muscles, or glutes, that form the buttocks. This muscle engages when a person extends their hips, such as when they stand up out of a squat. It also helps with both external rotation, which is when the knee and hip open away from the body, and abduction, which is when the leg lifts away from the body.

The glutes help stabilize the lower back by acting as both a stabilizer and a mobilizer. Strong glutes can stabilize and support the lower back and hips, and they can also help stabilize the knees when they are extended.

To perform follow these steps:

Step 1: Lie on the back with the knees bent and the feet flat on the floor, hip-width apart. Place the arms down by the sides of the body with the palms of the hands facing downward.

Step 2: Tighten the abdominal muscles and squeeze the gluteal muscles.

Step 3: Lift the pelvis off the floor. Continue to lift so that the body forms a straight line through the shoulder, hip, and knee.

Step 4: Hold the position for at least 2 seconds.

Step 5: Slowly return to the start position.

Step 6: Repeat the steps above 10–15 times.

 

Bird-dog

 The bird-dog works the gluteal muscles. It also exercises the back extensor muscles, which attach to the back of the spine and allow a person to stand, bend, and lift objects.

To perform follow these steps:

Step 1: Begin the exercise on the hands and knees with the shoulders directly over the hands and the hips directly over the knees.

Step 2: Tense the abdominal muscles and stretch the right arm straight out in front of the body.

Step 3: Hold the position while staying balanced.

Step 4: Slowly lift the left leg and extend it straight out behind the body.

Step 5: Hold the position for 15 seconds.

Step 6: Slowly return to the starting position and repeat on the opposite side.

Step 7: Repeat 5 times.

 

Plank

The plank exercise primarily works the abdominals, but it also engages the arms, shoulders, hip flexors, and feet, making it a good full-body stability exercise. This position may also activate the back extensor muscles and the quadratus lumborum, which is the deepest back muscle. It extends from the lowest rib to the pelvic bone.

To perform follow these steps:

Step 1: Lie on the stomach with the forearms against the floor and the elbows directly in line with the shoulders.

Step 2: Tighten the abdominal and gluteal muscles.

Step 3: Lift the hips and both knees off the floor.

Step 4: Hold the position for 10–30 seconds without allowing the pelvis to sag toward the floor.

Step 5: Slowly return to the start position and then repeat 5 times.

 

Side plank

The side plank is a modified version of the plank that works the quadratus lumborum as well as the gluteus medius and tensor fascia lata (TFL). These muscles are important for hip stability.

To perform follow these steps:

Step 1: Lie on the right side of the body with the right leg slightly bent and the left leg straight with the foot on the floor. Ensure that the right arm is directly beneath the right shoulder with the forearm extended out in front.

Step 2: Tightening the abdominal muscles, lift the right hip off the floor.

Step 3: Lift the right knee off the floor to straighten the right leg and stack the feet on top of each other.

Step 4: Keeping the body straight, hold the position for 10–30 seconds.

Step 5: Slowly return to the start position and repeat on the other side.

Step 6: Repeat the steps above 5 times.

 

Abdominal crunches

 Abdominal crunches help develop a strong core that provides better spinal support and hip alignment.

To perform follow these steps:

Step 1: Lie with the back flat against the floor, the knees bent, and the feet flat and hip-width apart.

Step 2: Cross the hands over the chest or reach along the sides of the body toward the feet.

Step 3: Tighten the abdominal muscles and lift the head and shoulder blades off the floor while exhaling.

Step 4: Lower to the starting position.

Step 5: Repeat the above exercise 10–15 times.

 

Stretching exercises

 Knee-to-chest stretches

 Knee-to-chest stretches can help elongate the lower back muscles, relieving tension and pain.

To perform follow these steps:

Step 1: Lie on the back with both legs flat against the floor.

Step 2: Lift the right leg, bending the knee toward the chest.

Step 3: Use both hands to pull the right knee toward the chest.

Step 4: Hold the right knee against the chest for several seconds.

Step 5: Return to the starting position.

Step 6: Repeat with the left leg and then return to the starting position.

 

Kneeling back stretch

 The kneeling back extension can help stretch the lower back muscles, easing pain and tension in these areas.

To perform follow these steps:

Step 1: Begin the exercise on the hands and knees, positioning the knees hip-width apart, with the shoulders directly over the hands.

Step 2: Round the back, pulling the bellybutton up toward the spine and tilting the lower back toward the floor.

Step 3: Hold the position for 5 seconds.

Step 4: Rock gently backward, lowering the buttocks as close as possible to the heels. Ensure that the arms are stretched out in front.

Step 5: Hold the position for 5 seconds.

Step 6: Rock gently back up to the starting position. Repeat 10–15 times.

 

Modified seated side straddle

 The seated side straddle exercise stretches the hamstring, the abductors, and the extensor muscles in the middle and lower back. The seated side straddle requires a person to follow these steps:

To perform follow these steps:

Step 1: Sit with both legs flat against the floor and extended out in front of the body. The feet should be far enough apart that the legs form a “V” shape.

Step 2: Bend the left leg, bringing the left foot up to touch the right knee and letting the left knee fall out away from the body.

Step 3: Keeping the back straight, bend from the hips and reach forward toward the toes of the right foot.

Step 4: Slowly round the spine, bringing the hands toward the right ankle or shin while lowering the head as close as possible to the right knee.

Step 5: Hold the position for 30 seconds, then relax for 30 seconds. Repeat on the other side.

Step 6: Perform 5–6 repetitions.

 

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*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

 Story Credit: Mayo Clinic (https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20546859)