Exercises to Address Back Pain

Lower back pain is a very common complaint among the general public and a lot of the time, has to do with lifestyle factors and a lack of strength, mobility and flexibility. Even beginning a very basic core routine can provide huge benefits in stabilization and strength to help with consistent  low back pain. If your back pain in severe and exercise makes it worse, consulting with a doctor should be done first before starting a new type of exercise routine. 

One of the main reasons a significant amount of people notice pain in the low back is due to the amount of time we spend sitting and not moving. Sitting for long periods of time throughout the day shortens our muscles and allows them to lose their mobility and elasticity. Therefore, focusing on flexibility, strength and mobility will allow your body to move better and in turn, be free of pain. Try adding the following two exercises to your routine and see how they can give you strength, mobility and less back pain.

1. Standing Knee Raise

Place a small hurdle or cone directly in you. The hurdle should be low to start and can increase in height as you become stronger.

Standing on one foot, raise the opposite knee into a marching position.

Move the knee across the body so that the toe taps on the floor on the other side of the hurdle (in front of the opposite foot).

Lift the knee again and return to the starting position.

Throughout the exercise, keep the hips level and spine straight.

Repeat for multiple sets and reps. At first, fatigue may set in early.

1. Sumo Squats

• Start with box squats or chair squats to ensure you are properly hinging your hips.

• Once you have the strength and mobility to perform a box squat, remove the box and continue to increase range of motion of the squat.

• Using a suspension trainer or the bar on a Smith machine is a great counter support to allow for good form and greater range of motion.

• Once you are ready for weighted squats, stay away from back squats. Goblet squats, sumo squats and T-bar squats are all great ways to add weight without the added strain on the shoulders.