13 Exercises to Strengthen and Stretch the Lower Back

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Lower back pain is a common issue that affects millions of people worldwide. Strengthening the lower back through core and hip exercises can be an effective way to prevent pain and enhance overall back health. 

Developing a routine that includes both strength and flexibility exercises can significantly reduce the risk of back pain. By engaging your core, you not only support your lower back but also improve your posture and balance, which are crucial for everyday activities.

A: Building Core Strength 

Core muscles act as a stabilizer for the entire body, particularly the lower back. Strengthening these muscles is crucial for preventing back pain. Here are some exercises specifically aimed at building your core strength:

1. Abdominal Brace

2. Pelvic Tilt

• Sit upright in a chair with your shoulders relaxed. Take a deep inhale and expand your belly.
• As you exhale, contract your abdominal muscles by pulling your belly button in towards your spine and flattening your lower back against the chair.
• Hold this position for 5 seconds and then slowly relax.
• Perform 10 repetitions for a total of 3 sets.

3. Supine Marching

• Starting position: Laying flat on your back (on your bed, couch, or floor), with your knees bent and feet flat on the surface.
• To activate your transverse abdominis, try to pull the belly button down towards the surface, gently flattening the back simultaneously. This will help to brace the core.
• While keeping this braced core (don’t forget to breathe!), lift one knee towards your chest, like a march, then lower back down to the surface.
• Repeat 10 repetitions for 3 sets. Perform on the opposite leg.
• You can perform all repetitions on one side, switch to the other or perform alternatingly between the legs.

4. Bent Knee Fallouts

• Lie on your back with both knees bent and your hands on your hips.
• Engage your core by bracing your muscles like a trampoline surface. It’s a subtle movement and shouldn’t feel like you’re pushing your core up or sucking your core in. Just a gentle brace as though someone was about to place a weight on your belly.
• Keep your left knee frozen where it is, then let your right knee lower to the side 45 degrees and come back to the center. Keep your core engaged the whole time. You can monitor for control by using your hands on your hips. If your hip drops to the right side as the right leg moves, you’re not keeping your core engaged. The goal is for your hips to stay perfectly still while you perform this asymmetrical movement.
• Perform sets on the right side, then repeat on the left.

B: Enhancing Hip Strength 

Strong hips support and align your back, reducing the burden on your lower spine. Incorporate these hip-strengthening exercises into your routine:

1. Clamshells

• Start by playing on your side with both knees bent.
• Keep your feet in contact with each other, and then rotate your top leg up. 
• Make sure your spine is in alignment and your hips don’t rock back! If you think your back is moving, do a smaller range of motion.
• Rotate your top leg back down to the starting position.
• Do this 10 times for one set, and complete 3 sets.

2. Standing Hip Lifts

• Stand tall with one hand placed on a bed or chair. Balance on your left leg, keeping a soft bend in your knee to keep from locking out.
• Leading with your heel, lift your right leg out to the side. Be sure not to lean to the left. 
• Repeat 10 times per leg.
• Complete 3 sets of the exercise.

3. Standing Hip Extension

• Stand tall with your hands placed on a steady surface. You can use a counter, sink, or chair (no chairs with wheels) to hold on to for balance. 
• Shift your weight onto your left leg, keeping a soft bend in your left knee to keep it from locking out.
• Then, keeping your toes pointed forward and your right leg straight, lift your right leg back a few inches and lower it back down.
• Repeat 10 times per leg for 3 sets.

4. Bridges

• Lie on your bed or floor (a bed is better if you have difficulty getting on the floor). Again, ensure your knees are bent at about 90 degrees, and your feet are flat on the floor. 
• Lift your hips off the ground, using your hands to help push your hips up if needed.
• Slowly lower your hips to the bed or floor and repeat 10 repetitions for 3 sets.

C: Key Stretching Exercises 

Flexibility is as important as strength when it comes to back health. Stretching helps maintain muscle elasticity and prevent injuries. Include these stretches in your routine:

1. Knee to Chest Stretch

• Starting position: Laying on your back with your knees bent and feet flat on the bed. This is a nice, decompressed position for the spine to begin in.
• Reach the hands behind the thigh of one leg and slowly pull the leg so that your knee moves in towards the chest. Keep the intensity of the stretch gentle and the leg as relaxed as possible.
• Hold for at least 30 seconds.
• Repeat on the other side for a total of 3 sets.

2. Piriformis Stretch

• Lay on your back on your floor, bed, or couch.
• Bend both knees so the feet are flat on the surface.
• Cross the leg to be stretched over the opposite thigh so that it’s fully resting on that leg.
• Take the opposite hand and place it on the outside of the thigh on the leg to be stretched.
• Gently pull the thigh towards the opposite hip (avoid allowing the hip and/or back to lift off the surface).
• Hold for at least 30 seconds.
• Repeat for 3 sets in total.

3. Seated Hamstring Stretch

• Seated in a chair, place the leg to be stretched and extended in front of you (the knee should be straight).
• Keeping a straight back, bend forward via hinging at the hips.
• Once you feel a tolerable stretch behind the back of the leg, hold for at least 30 seconds.
• Repeat for 3 sets in total.

4. Standing Hip Flexor Stretch

• Begin standing in front of a sturdy surface, such as the countertop, in case you need additional balance support.
• Position the unaffected leg forward and the painful leg back (the further apart the legs are, the stronger the stretch for the hip flexors).
• The front leg should have a bent knee, while the other knee in the back should be straight.
• Lean the body forward towards the front leg until a stretch is felt in the front of the hip in the back leg (make sure to keep both heels on the ground).
• Hold the stretch for at least 30 seconds.
• Repeat 3 times.

5. Standing Quad Stretch

• Stand tall with your hands placed on a steady surface. You can use a counter, sink, or chair (no chairs with wheels) to hold on to for balance.
• Bend your knee and hold onto the top of your foot.
• Hold for 30 seconds, focusing on keeping your knees lined up.
• Repeat 2 more times.
• To make this exercise easier:
• You can always decrease the time you hold the stretch. The goal is to hold for 30 seconds, but you don’t have to do that on day one.

Conclusion 

Regularly performing these core and hip strengthening exercises, along with dedicated stretching, can significantly prevent lower back pain. These routines not only improve your back’s strength and flexibility but also enhance your overall mobility and quality of life. 

Remember, consistency is key to seeing benefits, and it’s always recommended to consult with a healthcare professional before starting any new exercise regimen to ensure it’s tailored to your specific needs and health conditions.