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10 Exercises for Lower Back Pain Relief

Experts estimate that nearly 80 percent of adults experience lower back pain at some point in their lives. In fact, nearly 31 million Americans suffer from lower back pain at any given point in time.

According to the American Chiropractic Association, lower back pain is considered to be the single leading cause of disability across the globe. This epidemic leads millions of people looking for ways to relieve lower back pain!


Facts and Figures About Lower Back Pain

  • Both men and women commonly develop back pain, but research indicates that women experience it more often.
  • Americans spend at least $50 billion each year to diagnose and treat lower back pain issues
  • Overweight adults who do not exercise and have other health issues are the most likely group to suffer from back pain
  • The incidence of lower back pain is highest among those in their 30s
  • Approximately 2.4 million Americans are chronically disabled due to back problems
  • Back pain is one of the most common reasons for missed work days and the second most common reason for doctor visits

Signs and Symptoms of Lower Back Pain

Back pain impacts each person in a unique way. This makes sense because there are so many different reasons back pain can occur. Common signs and symptoms of lower back pain include:

  • Muscle weakness or numbness near the lower back and thighs
  • Sharp pains following an injury or trauma
  • Tenderness or pain shooting from the lower back into the thigh
  • Stiffness in the lower back and decreased range of motion
  • Pain when exercising, walking, standing, or moving
  • Difficulty or pain when sleeping
  • Trouble standing for long periods of time or increased pain during standing
  • Discomfort near the tailbone when sitting for extended periods of time

Lower Back Pain Causes and Risk Factors

Most cases of lower back pain are thought to be caused by problems with the musculoskeletal system. Subluxations, weakness, and abnormalities within the spine, bones, joints, ligaments, and muscles can all lead to back problems. The most common causes of low back pain are:

  • Poor posture
  • Muscle strains or weaknesses
  • Poor form when exercising
  • Overtraining
  • Sports related injuries
  • Poor mobility
  • Stiffness due to aging
  • Wearing non-supportive shoes
  • Sedentary lifestyle
  • Obesity
  • Pregnancy
  • Emotional or physical stress
  • Lack of sleep or poor sleep positions
  • Arthritis or joint irritation

10 Exercises for Lower Back Pain Relief

Most people will experience lower back pain at some point in there life. At Gold Coast Chiropractic, our first line of defense in treating back pain is always going to be a visit to the chiropractor.

Dr. Fisher thoroughly examines each patient to identify subluxations in the spine. He then removes these subluxations through spinal adjustments.

Between chiropractic adjustments, there are several exercises that can provide lower back pain relief. Try these out and let us know what you think!

  1. Abdominal Crunches. Strengthening your ab muscles is always a good idea, especially when experiencing lower back pain. Stronger abs equal less strain on your lower back! Try working in 1 to 3 sets each day of abdominal crunches. Focus on proper form!
  2. Single Leg Lifts. Leg lifts target the lower abdominal muscles. With strong abs, your core can properly support itself. A strong core helps get rid of lower back pain. Try these directions for single leg lifts today.
  3. Oblique Crunches. Oblique crunches focus on the oblique area of the core. The stronger each muscle in your core becomes, the better you can support your body and alleviate back pain. For step by step instructions on oblique crunches, click here.
  4. Stretch Your Glutes. Your gluteus maximus is the largest muscle in your buttocks. The top edge of it is attached to the bottom of the lumbodorsal fascia, the membrane that protects your lower back muscles. When your glutes get tight, they can cause lower back pain. Everyone can benefit from stretching their glutes, especially if they do a lot of lifting, sitting, or bending. Try these stretches to help loosen up.
  5. Butterfly Pose. The muscles in your thighs can cause lower back pain when they become tight. To relieve tension in the thighs, try the butterfly sitting pose. It will help you relax, stretch your glutes and thighs, and alleviate lower back pain.
  6. Lengthen Your Hamstrings. The hamstrings can cause lower back pain when they become tight from overuse or extended periods of sitting. When they are too tight, they place tension on your lower back. Stretch your hamstrings each day in order to lengthen and relax the muscles. Try these stretches to help!
  7. Bird Dog. The bird dog exercise will strengthen your core and glutes while relieving lower back pain.
  8. Wall Sits. Wall sits strengthen your abs, thighs, and glutes. They are also a great exercise because you can do them anywhere! Stand with your back approximately one foot away from the wall. Lean back until your back is flat against the wall and slide down until your knees form a 90 degree angle. Hold this pose for 10 seconds and then slowly slide back up the wall. Repeat 10x.
  9. Pilates Bridge. The Pilates Bridge is a great exercise for strengthening your glutes, hamstrings, and back muscles. This will help relieve lower back pain!
  10. Swimming. Swimming is a great way to reduce lower back pain while exercising your muscles, lungs, and heart! Because it’s a zero impact activity, it can alleviate back pain while strengthening your back muscles, a win-win.

If you or someone you know is currently suffering from lower back pain, call Gold Coast Chiropractic today! 312.988.9655

There is no need to accept lower back pain as a normal part of your life. Dr. Fisher can help properly diagnose the source of your pain, and together, you will develop a treatment plan that is natural, safe, and effective.

Stop glossing over your pain by taking over the counter or prescription medications that wear off and temporarily mask the symptoms. Start living your best life today. Call or email info(at) to set up your consultation. We look forward to hearing from you!