Low Back Pain
I would say that close to 6 out of every 10 people that walk into my office have struggled with, or are currently experiencing, lower back pain.
This type of pain can be debilitating and affect things like sleep, performing tasks at work, or playing with your kids.
While there are some outliers, I have found lower back pain normally stems from 2 things:
Weakness in the spinal erectors, core and hips
AND / OR
Tightness in the hips, hamstrings, and quads
Below are 5 incredible exercises to strengthen and mobilize all of these areas to help give you a pain-free spine. Constantly wanting to “rest” your back and sitting on the couch will not improve any of the root causes.
1 - Romanian Deadlift
This will primarily be a STRENGTH exercise. Don’t have a barbell? Hold a dumbbell, kettlebell, or any other heavy object around your house.
Technique: focus on hinging at your hips rather than bending your knees. Keep your back as flat as you possibly can.
Rep Scheme: 4 sets of 6 reps
2 - Couch Stretch
Tight hip flexors (muscles in the front of your hip) can pull your spine out of alignment. This is very common in people who sit down for long periods of time.
Technique: put a cushion under your bottom knee and put your back foot on the wall, couch, or a chair. Focus on keep your torso upright and hips forward.
Rep Scheme: 3 sets of 30 seconds each leg, making sure to take big, deep breaths.
3 - Hip Switches
Motion is lotion and this one is a great way to mobilize your hips.
Technique: keep hands on the floor behind you and your feet wider than hip width. Drop both knees to one side and then slowly switch to the other side.
Rep Scheme: 3 sets of 8 switches
4 - Bird Dog
This one checks multiple boxes. It builds core strength, challenges balance/stability, teaches proper hip alignment and mobilizes the hips and shoulders.
Technique: As you extend your hand and foot out, think about reaching as far as you can with your hand and also squeezing your glute to lock out your leg. Also, don’t allow your hips to tip forward or your spine to collapse.
Rep Scheme: 3 sets of 8 reps (each side)
5 - Lateral Leg Lifts
This one is great to strengthen the outside of the hips as well as stretch your inner thighs.
Technique: try to keep your entire body as straight as you can (i.e. don’t bend at all) and just move at your hip joint. Keep your toe pointed forward and then lift leg as far up as you can.
Rep Scheme: 3 sets of 8 reps (each leg)
I would recommend doing these at least 2 times per week to see optimal results. Even though you should see some relief after your first few sessions, make sure to stay consistent as your back will feel much better after months of doing this routine multiple times per week.
Did you find this guide helpful? Call or text me and let me know what joint or muscle you have pain with so I can help!
Austin Bates
Creed Fitness Owner/Head Coach
Certified Strength and Conditioning Specialist
678-882-9656
