The BEST Exercise For Low Back Pain and Stiffness

Based on some very simple statistics (like going around the office or gym and asking people), it seems like low back pain is a pretty prevalent topic for conversation.

Some may have had it in the past…

…while some people have it RIGHT NOW (like YOU!).

Either way, at some point in your life you have probably experienced low back pain.

Now, there is something very, VERY important you need to know about low back pain.

If the pain has been present for THREE months (or more), this pain may be considered chronic.

And this is bad news…

Recent statistics show that it may be harder to alleviate low back pain when the pain as persisted for long periods of time (over three months).

But don’t despair…

If you’re suffering from low-back pain (especially low back JOINT pain), then there is something you may be able to do to alleviate the pain and burning sensation you may be experiencing.

The BEST Exercise for Low Back Pain

There are many of you who have experienced some degree of low back pain.

It could be from sitting too long...

It could be from and old football injury or car accident…

Or it could be due to poor condition in your muscles.

Whatever the reason, it’s safe to say that you’re not the only person who feels that nagging feeling in their lower back that only a good leaned back posture seems to fix.

So what exactly is going on that’s causing this back pain?

Well, unless you’ve been in a car accident or have some significant trauma to your back, there’s a good chance that it could be due to poor conditioning in the muscles groups that surround your lower back.

Now, one of the areas that may be weak just happens to be your core—or your abs and lower back muscles.

But, by strengthen these muscles groups, you may find your lower back pain is alleviated.

So, what exercises should you be doing?  The main exercises you should be doing are stabilization exercises.

These type of exercises are great for developing the supporting muscles groups in your core, which could significantly reduce your lower back pain.

In fact, studies show that people who exercise may be less likely to experience lower back pain compared to those who did not exercise regularly.

In addition, studies show that those who exercised had better bone density in the lower back (which could alleviate back pain) compared to those who did not exercise at all.

But that’s not all…

Numerous studies addressing low back pain show that exercise may reduce pain scores on many different tests.

So, what exercises should you do?

The RIGHT Exercise for Low Back Pain

Although there are many different exercises that could target the lower back, there are a few that could target your core and lower back without putting any added stress onto the affected area.

Now, if you’re thinking the plank and crunches will do the trick, you would be mistaken.

Although both exercises are effective at targeting the core, they may be limited in what muscles groups the attack.

One better exercise—that anyone can do regardless of age—is the bridge.

Not only does this exercise target the core, it all attacks the glutes, hamstrings, and hips, which could be tight areas that contribute to lower back pain.

In order to do this exercise, you need to lay on the floor with your knees bent at a 90 degree angle.

From here, you contract your abs, lower back, hips, quads, hamstrings, and glutes in order to lift your lefts upwards towards the ceiling.

At the top of the motions, squeeze your glutes for exercise effort and strength in your glutes and lower back.

Pause at the top and then slowly lower your body down to starting position. Repeat this exercise for 12 to 15 reps, and for one to five sets.

To make this exercise even more challenging (and to target the core a little more) you can use a stability ball to perform the exercise.

The unbalanced nature of the stability ball will force your core to contract more in order to stabilize your torso.

Conclusion

At some point in your life, you may experience low back pain.

It could be due to a strain, an accident, or some trauma that may have occurred at some point in your life.

But one of the most common issues when it comes to low back pain happens to be a weak core.

Now, if you suffer from a weak core, doing exercises to strengthen that area could help alleviate your low back pain.

One of the BEST exercises out there just happens to be the hip bridge—either on the floor or on the ball!

By strengthening your core, you may notice significantly less back pain compared to those who don’t exercise.

So, if you’re one of the many who suffer from low back pain, consider adding the hip bridge exercise into your routine for a stronger core and less pain overall.
 

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