There are a thousand ways to exercise the low back. There are bodyweight vs weighted exercises, yoga vs tai chi programs, plyometrics vs crossfit workouts. You name it, something is designed to work the core and low back. But knowing what programs to do when low back sprain or strain, spasm, or disc herniation occurs can be impossible with such variety. 

SO. Here’s the secret. The cure-all exercise is … consistent exercise. 

I know that breaks hearts to hear because you just want to do one thing over and over for the pain to go away but that’s unfortunately the definition of how repetitive strain injuries occur. Consistent exercises alongside hands on care will help to strengthen the muscles of the back and core which will in turn, increase functional movement, reduce pain, and prevent further injury. 

Here are a few of my absolute favourite exercises that are evidence proven to help people with low back injury. 

Pelvic tilts:

Most people have difficulties controlling their pelvic position. Pelvic tilts work the core muscles to move the pelvis into a neutral position which takes pressure off the low back.

Instruction:

Lie on your back with your knees bent. Next, arch your low back and then flatten it repeatedly. Your pelvis should tilt forward and back during the movement. Move through a comfortable range of motion.

Cat/camel:

Cat (think of an arched back of a scared cat) and camel (two humped camel) are movements that allow for flexion and extension to travel across the spine. This exercise is important when vertebrae feel tight and restricted in movement to get more natural motion through them. 

Instruction:

While on your hands and knees in a crawl position, raise up your back and arch it towards the ceiling like an angry cat. Tuck the chin and lower the head to your chest. Let your shoulder blades come apart as your arch all the way up. You should feel a pull across the back. Next return to a lowered position and bring your belly down towards the floor. Raise the head and squeeze the shoulder blades together.

Bird dogs:

One of the best ways to use the core while working the upper and lower muscles of the back. 

Instruction:

While in a crawling position, tighten/brace at your abdominal muscles and then slowly lift a leg and opposite arm upwards. Your hip will move into hip extension on the way up. Lower leg and arm down and then repeat with opposite side. Maintain a level back and stable pelvis and spine the entire time.

Dead bugs:

Another fantastic exercise to work the core but people often lift their low back from the floor. Watch to try to keep your back flat against the ground to use more of the muscles of the abdomen. 

Instruction:

While lying on your back with your knees and hips bent to 90 degrees, use your stomach muscles and maintain pelvic neutral position. Do not allow your spine to move. Hold pelvic neutral and then slowly straighten out a leg without touching the floor.  At the same time raise an opposite arm over head. Do not allow your spine to arch during this movement. Return to the starting position and then repeat on the opposite side.   

Please note that not all exercises are designed to fix all problems. A nerve injury may actually be flared up by a movement or exercise that is meant to help a muscle strain. Some discomfort is normal when exercising (especially through an injury) but remember to stop and consult with a health care professional if any exercise causes severe pain or extreme worsening of symptoms.

Happy moving, stay consistent! 

Dr. Cole Maranger