Category 1: Exercises for Immediate Pain Relief
For many people with acute flare-ups of low back pain, specific targeted exercises can be useful in providing short term immediate pain relief. These exercises are ideally performed daily and several times a day. Not all exercises suit every person – the right exercise for the right person is one where immediate improvements in pain can be noticed.
Option 1: Repeated Movements
Repeated spinal movements in the most comfortable direction can quickly reduce pain for some individuals.
- Example 1: a person feels the most comfortable bending backwards
- Recommended exercises would include standing back extensions, cobra and cat-camel. The exercise of choice should be performed for anywhere between 5-30 repetitions.
- Example 2: a person feels most comfortable bending forwards
- Recommended exercises would include going in and out of child’s pose, supine knee to chest and cat-camel. The exercise of choice should be performed for anywhere between 5-30 repetitions.
Option 2: Isometric Exercises
Isometric exercises are also known as static exercises – exercises where your muscles are working, but your body is not moving. Common examples include planks, side planks, isometric bridges and isometric back extensions.
Option 3: Glute Exercises
Like the aforementioned options, glute exercises can be equally effective for short term pain relief. Common examples include bridges, single leg bridges, lying clam shells, bird-dogs and side-lying hip abductions.
Option 4: Any Other Low Back Stretching or Mobility Exercises
Category 2: Aerobic and General Exercises
General exercises can be equally as effective at improving low back pain in the longer term. Options should be chosen based on physical activity preferences and functional impairments. The goal with these exercises is to gradually progress duration as a person’s tolerance to an activity increases.
- Option 1: water-based walking, land-based walking, gentle swimming, cycling
- Option 2: yoga, pilates, tai chi
- Option 3: bodyweight lunges, squats, step-ups
Category 3: Strengthening Exercises
Strengthening exercises are one of the best ways to improve your back’s ability to tolerate high physical demands. They are especially important for people with low back pain who wish to safely return to physically demanding hobbies, sport, work and/or activities. Strengthening exercises should be performed 2-3 times a week and progressively increase in difficulty as a person’s tolerance increases.
Option 1 (Gentle Entry Level Variations):
- Sit to stands, bodyweight squats, step ups, bridges, superman’s.
Option 2 (Beginner to Advanced Variations):
- Deadlift variations: conventional, deficit, rack pulls, Romanian, stiff legged etc.
- Squat variations: goblet squat, barbell back squat, barbell front squat
- Good mornings
- Back extensions: weighted/unweighted, isometric or isotonic
- Jefferson curls
If you need help with low back pain and would like to know what exercises would be best suited to your needs, click the Book Appointment link on our page!
