Fully Heal Lower Back Pain with These 5 Simple Exercises

Lower back pain can disrupt your daily life, but healing it might be easier than you think. In this post, we’ll explore five targeted exercises to relieve lower back pain, strengthen your core, and improve flexibility. These movements promote mobility, alleviate tension, and build long-term resilience. Check out our youtube video we created, above, to see full demonstrations of the exercises.

1. Spinal Decompression:

Using a pull-up bar, hang and let your body relax to gently decompress the spine. If you don’t have access to a pull-up bar, you can use a sturdy doorframe. This movement provides gentle traction that opens up the spaces between your vertebrae, soothing nerve pain and reducing discomfort.

2. Standing Side Bends:

Stretch your obliques and enhance spinal flexibility by reaching one arm overhead and leaning to the side. A flexible and strong core is crucial for overall spinal health, even if the exercise doesn’t directly target the lower back, per se.

3. Jefferson Curls:

Perform this move with a light weight (I used a ten pound weight) and on a slant board, allowing your lower back to round gradually and safely. With time, this exercise increases spinal mobility and strength, making it an excellent tool for long-term back health.

4. Elevated Pigeon Pose:

Stretch your hips and lower back by placing one leg on a box or bench. Hinge forward gently and engage your glutes as you return to a tall position. This movement enhances flexibility and hip mobility.

5. Seated Good Mornings:

Sitting on a bench, hinge forward with control while keeping your back muscles actively engaged. This exercise builds both strength and mobility, reducing the risk of back pain recurrence.

Incorporate two to three of these exercises into your weekly routine with three sets of 10 reps each. Your lower back will thank you as you move toward a stronger, pain-free body!

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