Lower back pain exercises

toe touches extensions

No one is safe from back pain. It can occur early in the childhood or later in life due to bad posture or too many stress on the back. However, we know that human back is a serious structure, and we shouldn’t ignore the back pain. That’s why we made this article to define some exercises that are able to help people to get rid of back pain in a few weeks. If you have performed already back exercises, and they don’t help at all you should probably get in touch with your doctor. Do that if the pain becomes worse or you are not able to perform your daily activities normally.

When it is time to start with exercises?

Have you ever feel like the world is suppressing you? Sometimes it is not the world – it is your back. If you have spent the last 10 hours in front of a computer in a bad posture you shouldn’t be surprised if you are looking the world from below. Literally, when you straighten your back after a long day you will feel like you have seen the sky for the first time. We know that you think you need to lie down and the pain will go away but in reality, your back needs a movement – a proper one. So keep reading and you will learn how to perform the best lower back pain exercises.

What you should do when you have lower back pain

Child pose and camel pose

Sit on your legs on the ground. Your knees should lie steady on the floor. Bend your body, like you want to kiss your exercise mat but instead, that touch it with your forehead. Extend your arms and stay in this position for 3 seconds. Next thing is to slowly straighten as moving vertebrae after vertebrae. The last thing should be your neck and head. Now, you should do the opposite bending – bend your back and look the ceiling. Your arms should point and touch your heels and your back should be bent like C letter. Knees are still on the ground. Stay in this position for 3 seconds and repeat the Child pose after that. Repeat the combo 3 or 5 times.

asian woman doing child pose stretching her lower back

Abs and lower back are connected

Most people who focus their training on abs know that lower back should be fortified also. If you are new in this just lie on the ground with legs up straight and feel how your lower back and abs are moving while you move your legs. This was only for example, now the real exercise that will help you straighten your lower back. Lie on the ground and straighten your legs up to the ceiling. If this is too much then bend them a little in knees. Your arms should be calm on the floor providing a support for your body. While performing this exercise try not to lift your lower back from the mat. Next step is to roll your knees to the left slowly. Keep them together. Stay there for 3 seconds and repeat in the opposite direction. This exercise will help you relieve the pain.


Back extensions are good for relieving pain. The important thing is that your body should be supported while you are performing them. For example, lie on your belly and keep your neck straight. Your arms are bent and you are supporting your torso with your elbows on the floor. Straightening your arms will force your back to arch. It is similar to camel pose but in this position, you lie down not standing on your knees. Don’t stay in this position for too long – 3, 4 seconds are enough. Then slowly reverse to the start position.

What you shouldn’t do when you have lower back pain

Extensions are bad when they put additional stress on the lower back. You should avoid:

  • Toe touches – Imagine that you are standing tall and try to extend to your toes – this is bad for your lower back and hamstrings;
  • Sit-ups – They put stress to your spinal disks and traumas might occur. Some athletes use them because they are good for abs but in fact, if you don’t pay attention to your lower back, it won’t matter how good your abs are;
  • Leg lifts: If your core is really strong then leg lifts are allowed but If it is not as hard as you want better skip this exercise;
  • Lifting heavy objects is not the best thing for your back. If you need to do it then squat and lift from your knees, not from your waist.

One general piece of advice is to warm up before performing these exercises. Warming up means literally that your muscles and ligaments will increase their temperature thanks to increased blood flow. In result, you will be able to straighten your muscles properly.

Massages for Sports Injuries

sleeping woman during massage therapy

Being an athlete means that you will have at least a few sports injuries. Sportsmen and women know risks, and they have chosen to work out hard. However, sometimes working out is not enough and athletes need massage therapy. Everyone who has ever engaged in sports know that muscles and ligaments can’t stay under stress all the time – they need rest. Modern sports training regimens include training, healthy eating and massages. If one of these three parts is missing, then the athlete will not perform at 100%. Fortunately, massages help for one thing more – they reduce the chance of sports injuries. Sportsmen who have regular massages and warm-ups tend to avoid the most common injuries that occur in sports or at the gym.

Exercising regularly is equal to healthy living. What you probably don’t know is how the human body reacts to all this stress. Why is exercising healthy? It improves a few things:

  • Muscular endurance;
  • Muscle strength;
  • Body flexibility especially if you stretch after working out;
  • Improving respiratory function;
  • Improving heart activity.

The best ability of the human body is adaption. That’s why exercising regularly forces the body to adapt to the new regime. The conditioning includes 3 stages – the tearing down stage, the recovery stage and the build-up stage. The first one is when you try where your limits are. The second one means recovery and the third – adapting. The tearing down stage is when the injuries might occur. That’s why here is when massage is needed.

Another time for massage is after warming up. Then the muscles and ligaments are warm and athlete can easily avoid injuries through the right massage. Avoiding injuries is essential especially when people work out harder before an important competition.

physiotherapy massage back

Why does massage help prevent injuries?

Do you know what muscle knots are? Their second name is trigger points, and they are extremely painful. People who work out hard and regularly have them because the muscles experience a hard time to adapt. The only thing that can save a patient from muscle knots is a massage. It easily relieves the pain and relaxes the muscles. The specialist applies finger pressure techniques to accomplish this. Other benefits from the massage are decreasing the hypersensitivity, reducing muscle spasms and improving blood circulation. A good blood circulation means fast healing and increased oxygen supply.

Why do massages help after an injury?

Physical rehabilitation is a scary thing. People have suffered some trauma or injury and their muscles or ligaments now don’t have flexibility or strength. Massages can’t be the main part of the rehabilitation, but they can be a supplementary one. What exactly could one massage do? Massaging is actually pressuring the injury place and forcing the body to send there more blood and oxygen. That is the big deal. The blood, oxygen, nutrients give the injury everything it needs to heal faster. The massage after sports injury includes muscle warming and stretching. If there are any adhesions, the proper massage will break them down. Often people have injuries in their hamstrings, back and neck. For these areas, massages can accomplish miracles. If there are some spasms or painful nerves then the massage can really help a lot. Actually, it can relieve pain and make swelling disappear. Patients should ask about Swedish Massage and Deep Tissue Massage.

A simple massage can’t heal a broken bone but it can help. It will decrease the level of stiffness and bring relaxation. If you feel relaxed, you will easily restore your mobility. Of course, don’t think one massage will make you jump but it will improve your condition with at least 10%. Other patients who can benefit from massage therapy are burn patients. A study shows that people with skin burns heal faster and their level of depression is lower if they have massages regularly. Except for sports injuries, massages might be helpful with anxiety, back pain (both lower and upper), neck pain, arthritis (all types), headaches and insomnia.

Recovery process needs patience and comfort. Massages increase healing and give people the level of comfort and relaxation they desperately need after a trauma or injury. Signing for a massage programme will give you the chance to improve your condition and to accelerate your recovery without pain relievers.