Top Exercises for Relieving Lower Back Pain: A Surrey Physiotherapist’s Guide

Back pain is a joint discomfort that many people experience at some point in their lives. It is one of the main reasons why people seek assistance from physiotherapists. This pain can arise from a combination of factors, such as a sedentary lifestyle, poor posture, and lack of exercise.

Whether you are an office worker who spends long hours sitting at a desk or an athlete who engages in intense training sessions, you are at risk of experiencing lower back pain.

Lower back pain can be relieved or treated by exercising. This guide explores the best Exercises for Relieving Lower Back Pain recommended by physiotherapy experts in Surrey, a hub for leading healthcare professionals, to ease lower back discomfort.

Understanding the Root of Lower Back Pain

Before we look at exercises for relieving lower back pain, it’s crucial to understand what causes it. The lumbar region, which is the lower back, carries a significant amount of the body’s weight and is susceptible to injury. This area comprises bones, muscles, ligaments, and tendons, which need to work together seamlessly to ensure mobility and stability.

The causes of lower back pain can range from muscle strains to herniated discs and spinal stenosis, which require identifying the cause for effective back pain treatments.

Common Culprits Include:

Poor Posture: Continual poor sitting or standing habits can strain the back’s muscles and increase pressure on the spine.
Lack of Core Strength: Weak core muscles provide inadequate support for the lumbar spine, leading to instability and pain.
Inactivity: A sedentary lifestyle can weaken muscles and cause them to atrophy or stiffen.
Accumulated Stress: Stress and anxiety can cause tension to build in the body, often in the form of tight lower back muscles.

The Benefits of Exercises for Reliving Lower Back Pain

The causes of lower back pain can range from muscle strains to herniated discs and spinal stenosis, which require identifying the cause for effective treatment.

Strengthens Supporting Muscles: Targeted exercises for relieving lower back pain build strength in the back, abdomen, and other supporting muscle groups, which can help provide better spinal support.
Improves Flexibility: Stretching exercises for relieving lower back pain can improve the flexibility of the back, reducing tension and pressure on the spine.
Promotes Blood Flow: Exercise increases blood circulation, delivering vital nutrients and oxygen to the lower back aiding recovery.
Aids Weight Control: Maintaining a healthy weight through regular exercise can decrease the load on the lower back, potentially relieving existing pain and preventing future issues.

Top Exercises for Lower Back Pain Relief

If you are suffering from long-term lower back pain or have recently had an injury, Surrey physiotherapists recommend some exercises for relieving lower back pain that can help ease your discomfort. However, talking to a healthcare professional before starting a new exercise regimen is essential, particularly if you have any pre-existing medical conditions.

01. Pelvic Tilt

The pelvic tilt is a simple yet effective exercise for engaging the deep abdominal muscles and reducing arching in the lower back.

Pelvic Tilt Exercises for Relieving Lower Back Pain — Pelvic Tilt

How to Perform: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles to press your lower back into the floor. Hold for 5 seconds, then release. Repeat 10-20 times.

02. Cat-Cow Stretch

This movement, inspired by yoga, enhances spinal mobility, relieving the lower back.

How to Perform: Get on your hands and knees in a tabletop position. Arch your back toward the ceiling (like a frightened cat), then drop your belly down and lift your chin and chest towards the ceiling (like a cow). Repeat for a series of controlled movements.

03. Bird Dog

The bird dog exercise challenges your balance and coordination, strengthening the core and stabilizing muscles of the spine.

How to Perform: Start on your hands and knees. Extend your right arm forward and left leg back, keeping both straight. Hold for 5 seconds, then return to the starting position. Switch to the opposite arm and leg. Perform 10 to 15 repetitions on each side.

04. Bridge Exercise

The bridge exercise works the glutes, hamstrings, and core muscles, enhancing stability and strength in the lower back.

Bridge Exercise Exercises for Relieving Lower Back Pain

How to Perform: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the floor, keeping your back straight. Hold for a count of 5, then slowly lower. Repeat 10 to 15 times.

05. Knee to Chest Stretch

This stretch can help reduce tension in the lower back and hip flexors while increasing flexibility.

How to Perform: Lying on your back, bring one knee up towards your chest and hold it with both hands. Keep the other leg straight or bent with the foot flat on the floor. Hold for 20-30 seconds, and then switch legs.

06. Child’s Pose

Another yoga staple, the child’s pose, provides a gentle stretch to the lower back, hips, and thighs and encourages deep breathing for relaxation.

How to Perform: Kneel on the floor with your big toes touching and knees apart. Sit back on your heels and move your hands forward as you lower your chest. Rest your forehead on the floor and take deep breaths as you hold the position.

The Role of Aerobic Exercise in Managing Lower Back Pain

In addition to targeted strength and flexibility exercises, regular aerobic activities like walking, running, cycling, or swimming are crucial in managing lower back pain.

Stimulate Healing: Increased blood flow from aerobic activity can help repair damaged tissues in the back.
Release Endorphins: Aerobic exercise prompts the release of endorphins, the body’s natural painkillers, which can temporarily relieve discomfort.
Prevent Future Pain: Regular aerobic exercise can strengthen the back and core muscles, reducing the likelihood of future pain episodes.
Aid Weight Management: As mentioned earlier, maintaining a healthy weight can ease the burden on the lower back, lessening the pressure and strain.

Incorporating Exercise into Your Daily Routine

Consistency is crucial for experiencing lasting relief from lower back pain. Incorporating exercises for relieving lower back pain into your daily routine is vital.

Set Realistic Goals: Start slowly, especially if you’re new to exercise or are recovering from an injury. Gradually increase the repetitions or duration of your exercises over time.
Pair with Other Treatments: Exercise works best with other treatments, such as chiropractic care, massage therapy, or medication, as prescribed by your healthcare provider.
Listen to Your Body: If an exercise causes increased pain or discomfort, stop and consult with a professional to ensure you’re doing it correctly and that the exercise is appropriate for your condition.

Staying Committed to Your Recovery: Exercises for Relieving Lower Back Pain

Managing back pain requires a long-term commitment, and several factors must be considered. In addition to exercises for relieving lower back pain, maintaining proper posture, staying active, and practicing self-care are crucial. Taking a holistic approach can significantly improve your back health and overall quality of life.

To effectively manage lower back pain, it’s important to integrate targeted exercises and incorporate regular aerobic activity. However, please remember that this is a general guide from our Surrey physio clinic, and it’s always best to consult with a professional who can tailor an exercise program to meet your specific needs and capabilities.

With persistence and patience, you can achieve a stronger, more resilient back and enjoy the benefits of a pain-free life.