LOWER BACK PAIN EXERCISES

It is important to strengthen your abdominal muscles while you are trying to lose belly fat by doing regular HIIT training. With regular abdominal exercises, you can improve your posture and reduce lower back pain (1.). While some ab routines might be dangerous if you have lower back issues, there are efficient AB exercises that won’t hurt your lower back. So today I would like to introduce to you a few LOWER BACK PAIN EXERCISES that you can do at home as a part of your daily workout routine.

Since I am an ACE Certified Professional your safety is extremely important to me. If you have or have had any health issues, operations or injuries, it is especially important to consult with your doctor and make sure all of these workouts are safe for you to do.

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1. BIRDDOG

The BIRDDOG is a very effective core exercise, since it activates all the major core muscles including your lower back muscles and it is safe to do.

This is how you do it:

Start in quadrapped position: make sure your knees are right under your hip and your hands are underneath your shoulders.
Then extend your arm and your leg on the opposite side by raising both of them at the same time: keep your back straight.
Then bring them back into starting position.
Then do the same on the opposite side.
Continue this movement for 30 seconds.

2. MODIFIED CURL-UP

The MODIFIED CURL-UP is a popular one of the ab exercises that won’t hurt your lower back. This routine especially activates your anterior ab muscles (rectus abdominis) and focuses on core stability. So if you suffer from lower back pain this exercise is a great alternative to the original sit ups, which are not recommended in case of lower back pain. (2.)

This is how you do it:

Start in supine position: one leg is extended with flexed foot, the other one is bent, and your arms are right next to your body.
Then raise your upper back by sliding your hands on the floor at the same time and hold this position for 8 seconds: make sure your chin is away from your neck.
Then lay back on the floor.
Do this exercise for 20 seconds.
After 20 seconds change the position of your legs and do the same exercise for another 20 seconds.

3. SIDE BRIDGE

Talking about ab exercises that won’t hurt your lower back, the side bridge must not be forgotten.

This routine will safely and effectively work on your lateral muscles (quadratus lumborum and abdominal obliques).

This is the way you do it:

Start in side plank position: the elbow is aligned with your shoulders, feet are on the top of each other
From this position you lift up your hip and hold this position for 8 seconds: maintain a neutral neck and spine position and keep your core muscles engaged.
Then bring your hip back on to the floor
Do this exercise for 20 seconds
After 20 seconds do the same exercise for another 20 seconds on your other side.

4. DEAD BUG

The DEAD-BUG not only activates your abdominal muscles, but also works on your hip flexor in a very safe way.

This is how you do it:

Lay in supine position by facing up: extend your arms toward the ceiling and your legs are bent and off the floor.
Slowly extend one leg and bring your arm overhead from the same side at the same time: Keep your core muscles engaged and your back pressed on the mat.
Then bring your arm and leg back to the START position.
Repeat the exercise on the other side
Continue to do this routine for 40 seconds.

5. FOREARM PLANK

Forearm plank is very popular and the last one of the ab exercises that won’t hurt your lower back. That is not a surprise since plank highly improves your core strength and your posture (3.). All you do is keep a PLANK position on your forearms for 30 seconds.

This is how you do it:

The elbows are right under your shoulders with your hands facing forward.
Your legs are extended behind you with your toes on the floor.
Keep your core braced and tuck your butt in order to keep your lower back straight. Don’t raise or deepen your hip.
Neck is in neutral position and face downwards while you are in plank.

6. GLUTE BRIDGES

Let’s continue with our lower back pain exercises today by focusing on our glutes.

I have to emphasize the glute bridge here because unlike the previous exercises it focuses on your glutes which are part of your core muscles.

This is how you do it:

Lie on your back with your hands beside you, flexed knees, and your feet flat on the floor in the hip distance.
Squeeze your glutes and abs by pulling your belly button into your spine.
Raise up your hips a few inches off the floor until your body, your shoulders, and your knees are aligned.
Hold this position for 2 seconds.
Then bring your hip back onto the floor.
Repeat this exercise for 30 seconds.

7. CAT-CAMEL STRETCH

The last one of the lower back pain exercises today is actually one of the lower back pain stretches.

It is necessary to do some stretching after conditioning anyway, so here is your great opportunity to cool down your core muscles.

This is how you do it:

Start in quadruped position: make sure your knees are right under your hip, your hands are underneath your shoulders, and your toes are pressed to the floor.
From this position, you will round and sway your spine back and forth simultaneously. Hold each position for 3 seconds.
Make sure you look down when you round your back and look up when you sway your back while keeping your head straight.
Continue this movement for 40 seconds.

WHEN AND HOW TO INCORPORATE THEM

WHEN…

Since these exercises are not only safe but also activate your major muscles, I would highly recommend including them into your weekly workout routine.

if you have lower back pain,
if you are older than 30 years old without lower back pain (4.),
or if you live a sedentary lifestyle that could lead to lower back pain.

Don’t forget: PREVENTION IS THE KEY INSTEAD OF CRISIS-MANAGEMENT in order to live a healthy lifestyle.

HOW…

A great way to regularly start doing most of these exercises is doing my morning pajamas pilates routine at least every other day during the week. This way you not only start y o ur day the right way but you also do a lot for lower back pain relief or to prevent lower back pain.
Another way to include these exercises is to do my top 17 warm-ups regularly before your strength workout.

So this was my list of lower back pain exercises including ab exercises that won’t hurt your lower back. I hope this was useful to you.

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Enjoy your workout,

Eszter

Putting together alone an effective workout might be a challenge especially with a stressful and time-consuming job or business. Click on the image below to register for my free webinar about losing weight with a sedentary job!

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