Back Pain? Here are 8+ exercises you can do at home!

Back Pain? Here are 8+ exercises you can do at home!

No matter where you are, everyone is complaining about back pain. This is all thanks to the excessive strain we place on our backs in today’s sedentary lifestyle. 

A study by the Cleveland Clinic suggests that four out of five people have lower back pain at some point in their lives.

If you are currently experiencing the horrendous effects of back pain, then fret not, because there’s good news. 

Exercise helps ease back pain.

Exercise can even help prevent further discomfort.

In this exploratory guide, we will dive into the importance of building a strong core and learn about simple exercises that you can do at home to improve your back health.

The Importance of a Strong Core for Back Health

Nature does an amazing job when it comes to providing us with the protection we need and one of these wonders is the holy tetrad protecting our backs – the rectus abdominis (the “six-pack” muscles), obliques, transverse abdominis, and erector spinae (lower back muscles).

These core muscles act as a natural corset, supporting and stabilizing your spine during daily movements. 

When these muscles are weak, imbalanced, or lack endurance, it can lead to excessive stress, strain, and instability in the vertebrae, discs, and surrounding structures, often resulting in persistent back pain, poor posture, and increased risk of injury.

By incorporating targeted core-strengthening exercises into your routine, you can build a stronger, more resilient core that better distributes the loads placed on your back, reducing excessive strain and compression on the spine. 

A robust core can also fix bad posture and improve spinal alignment, further alleviating back discomfort and preventing future issues.

Core Strengthening Exercises for Back Pain Relief

The Best Core Workouts for Lower Back Pain

At this point, it is easy to think all core exercises will help you ease back pain.

But, this can’t be further from the truth. 

When it comes to alleviating back pain, not all core exercises are created equal. 

The key is to find what exercise works for you and focus on movements that engage the deep stabilizing muscles around your spine, such as the transverse abdominis and multifidus, while avoiding excessive spinal flexion, extension, or rotation that could further aggravate your condition.

Here are some highly recommended core exercises for lower back pain relief:

• Planks (and their variations like side planks, reverse planks, etc.)

• Bird Dogs

• Glute Bridges

• Dead Bugs

• Pallof Presses

These exercises effectively target the deep core muscles responsible for spinal stability and load transfer, reducing the strain on your lower back while promoting better overall core strength and endurance.

Safe Core Exercises for Back Pain Sufferers

If you’re reading this article, we’re guessing you’re new to core training or are recovering from a back injury or flare-up. If this is the case start with gentle, low-impact exercises that prioritize proper form and technique over intensity.

The initial set of exercises that you can try can include:

• Abdominal Bracing (drawing in the navel toward the spine)

• Quadruped Arm/Leg Raises (on all fours)

• Supine Marches (marching in place while lying on your back)

• Side Planks (modified with knees on the ground, if needed)

• Pelvic Tilts (gently tilting the pelvis forward and back)

These beginner-friendly core exercises focus on engaging the deep stabilizing muscles while minimizing excessive spinal movement or compression, making them a safe and effective starting point for back pain prevention and rehabilitation.

Gentle Core Exercises for Back Pain Recovery

If you’re in the recovery phase after a back injury, surgery, or severe flare-up, it’s crucial to take an even gentler approach to core training to avoid further aggravating your condition. 

During this delicate stage, focus on low-impact movements that promote stability, mobility, and gentle muscle activation without compromising your healing process.

Some excellent low-impact options for back pain recovery include:

• Glute Bridges (gently lifting the hips off the ground)

• Clamshells (leg raises while lying on your side)

• Quadruped Arm/Leg Raises (on all fours, with controlled movements)

1. Supine Leg Raises (gently lifting one leg at a time while lying on your back)
2. Cat/Cow Stretches (gentle spinal mobility exercises)

These gentle core exercises will help you maintain and gradually rebuild core strength and stability while respecting your body’s healing process and limitations.

Even if you’re new to core training, there are plenty of beginner-friendly exercises that can be modified or scaled down to accommodate your current fitness level and back condition.

Conclusion

Like all good things, a strong core is also something that is built with time patience, and consistency. 

Ensure that you maintain consistency and proper form to experience back pain relief quickly.

Aim to incorporate these exercises into your routine 2-3 times per week, allowing for adequate rest and recovery between sessions. 

As you progress, you can gradually increase the difficulty, duration, and intensity of your core workouts.

It’s also essential to listen to your body and consult with a qualified healthcare professional, such as a physical therapist or chiropractor, if you experience any significant pain or discomfort during exercise. 

They can provide personalized guidance, ensure you’re using proper form to avoid further aggravating your back condition, and modify exercises as needed based on your specific needs and limitations.

By committing to a consistent, well-executed core routine tailored to your individual circumstances, you can not only find relief from current back pain but also fortify your body against future episodes, enabling you to move with greater confidence, strength, and ease.

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