What do dead bugs, clam shells and bridges all have in common? They’re some of the best exercises you can do at home to relieve lower back pain. According to Neveen Hoppes, PT, a physical therapist at Atlantic Health System, these simple exercises — when done consistently — can minimize the moans and groans due to pain in your lower back.
“Most adults will experience low back pain at some point in their lives,” says Neveen. “We become more prone to lower back pain as we age, and the spine starts to degenerate. Genetics play a role, too, particularly if arthritis runs in the family.”
Although most back issues eventually improve on their own, daily strengthening and stretching exercises can bring some much-needed relief, speed recovery and protect your back from future problems.
1. Posterior pelvic tilt (10 reps, 2 sets)
Lie on your back with knees bent and feet resting on the floor. Slowly bend your lower back and tilt your pelvis backward into the floor, hold for five seconds, then return to the starting position and repeat. Move only your pelvis and lower back, keeping the rest of your body relaxed.
2. Beginner Bridge (10 reps, 2 sets)
Lie on your back with your knees bent and feet resting flat on the floor. Lift up through your pelvis as you exhale, inhale and slowly lower back down and repeat. Engage your core, maintain a neutral spine, and keep your upper back on the floor during the exercise.
3. Dead Bug (10 reps, 2 sets)
Lie on your back with your legs bent. Lift your legs and arms off the ground, keeping your knees bent. Lower one arm to the ground and lower your opposite leg at the same time. Repeat in a continuous movement. Keep your abdominals stiff and do not let your lower back arch off the ground.
4. Clamshell With Resistance (10 reps, 2 sets)
Lie on your side, knees bent to 90 degrees, with hips and shoulders stacked and a resistance loop secured around your thighs. Raise your top knee away from the bottom knee, then slowly return to the starting position. Do not roll your hips forward or backward during the exercise.
5. Single knee to chest stretch (5 reps, 1 set)
Lie on your back with your legs bent and feet resting on the ground. Place your hands around one thigh, then slowly pull your knee toward your chest until you feel a gentle stretch in your lower back. Hold it for 20 seconds, then switch legs. Keep your back relaxed during the stretch.
6. Hamstring stretch with strap (5 reps, 2 sets)
Lie on your back holding the end of a strap secured around one foot with your legs bent and feet flat on the floor. Straighten your leg with the strap and pull it toward your body until you feel a stretch in the back of your thigh and hold. A slight bend in your knee is fine, keep your foot flexed.
“The best way to protect your back is to strengthen the deep core muscles that support the spine,” says Neveen. “These exercises work your transverse abdominis, obliques, and gluteus medias — the huge stabilizer muscles in the body. The stretches help increase mobility of your spine and decrease overall stiffness.”
When home remedies are not enough
Ice or heat can also provide relief, along with over-the-counter anti-inflammatory medications or menthol pads and creams. So can continued movement such as walking, cycling, or swimming — as long as it doesn’t trigger the pain. But, if the pain persists after four or six weeks of home remedies and at-home exercises, it may be time to see your doctor.
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