Strengthen your back: 12 easy exercises for lower back pain

How can you strengthen your back to avoid pain? Follow these daily exercises.

Lower back pain is a common cause for visits to the doctor. Actually called ‘low back pain’, it is the most common cause of job-related disability. This article will help you understand what low back pain is, what causes it and what you can do to help strengthen your back — including exercises.

What are the symptoms of low back pain?

  • Dull aches or pains in the low back (lumbar spine)
  • Stinging, burning pain
  • Numbness or tingling
  • Muscle spasms and tightness
  • Pain that gets worse after prolonged periods of sitting or standing
  • Difficulty or pain going from standing to sitting
  • These can often manifest or travel to the pelvis and hips as well.

Read an article on what causes low back pain here.

What can you do to strengthen your back?

By strengthening your back, you can reduce the symptoms and suffering of low back pain. There are various ways to do it, for example:

  • Strengthen your core muscles (which include your pelvic floor muscles, transversus abdominis and internal and external obliques)
  • Stay active! Aerobic exercise and limited bed rest for back pain are important
  • Lift weights. This doesn’t necessarily need to be hours of dead weights in the gym, a few specific exercises with small weights at home can help strengthen your back over time
  • Maintain good posture
  • Improve your flexibility
  • Avoid back braces, as these don’t help to strengthen your back and can actually weaken it as you start to rely on it.

Pilates, yoga, meditation and other relaxation techniques can also help to reduce pain and strengthen your core. Yoga helps increase muscle strength in specific muscle groups and also increases blood flow.

12 exercises to strengthen your back