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The Best Exercises for Lower Back Pain

Lower back pain plagues millions of people each year, especially among those who sit in office chairs for a good portion of their day. You can help prevent lower back pain by adding these exercises to your workout routine. They will strengthen your core and back muscles, preventing unneeded back pain.

Lower Stomach Exercises

Your lower abdominal muscles have a lot more to do with your back muscles than you think. The lower stomach muscles work in unison with the back muscles to help you perform everyday tasks. When your lower stomach muscles are weak or when you are pregnant, your lower back muscles have to work harder, causing pain. The best exercises to strengthen your lower stomach are reverse crunches, bicycles, and knee ups.

Transverse Abdominal Exercises

For many people, the transverse abdominal muscles are also very weak, which makes the back work double time. It is best to strengthen these muscles in a gentle manner. Lie down on the floor with a pillow under your head and your knees bent. As you exhale, pull your belly button to your spine for 5-10 seconds. Relax your stomach and then repeat several times.

This is also a great exercise for new moms. Many new moms experience a separation in their ab muscles due to pregnancy, which also causes back pain. Doing plank exercises and sit ups will only make the separation worse. However, this gentle contraction exercise can help draw ab muscles together and strengthen them.


A common yoga pose is the bridge. This position can help activate the lower back muscles and it offers strengthening and stretching benefits. Lie on the floor, hands by your side, with your knees bent. Gently lift your pelvis off the floor to be in the bridge position. Hold it for a few seconds and then relax. Try to do five bridges. To further engage your abdominal and back muscles, you can lift one leg off the floor.

These three exercises are simple for everyone to do and can help lead to stronger muscles and less back pain. Remember to never perform an exercise if you are experiencing pain, discomfort, or dizziness. It is also wise to consult your physician before starting any exercise program.

These exercises, combined with regular chiropractic care, can help get rid of your lower back pain for good. Visit your local The Joint...the chiropractic place for a wellness adjustment – no appointment required.


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