Strengthen Your Lower Back
When your back hurts, your first instinct might be to curl up on the couch and wait it out, but resting too much can actually make the problem worse.
“The best advice I have for my patients, no matter whether they are younger or older, is to be active,” says Summit Orthopedics spine specialist Dr. Erik Ekstrom. “People who are inactive tend to have more back pain issues.”
Building a stronger back doesn’t require hours at the gym. Gentle exercises at home are a convenient way to keep your body moving comfortably while protecting your spine from future injury.
What Are the Signs of a Weak Lower Back?
Back pain is one possible sign of weak lower back muscles. Your back muscles, along with muscles in your abdomen, pelvic floor and diaphragm, make up your core, which acts like a natural brace for your back. When they are weak, they can’t give your spine the support it needs.
Other back pain symptoms you might notice include:
- A numb feeling in your legs or feet
- Limited range of motion due to pain when you bend or twist
- Pain that radiates down into your buttocks and legs
- Stiffness, particularly in the morning when you wake up
8 Exercises to Help Strengthen a Weak Lower Back
The best part about building a stronger back is that you don’t have to jump into intense, heavy workouts to see a difference. You can ease your discomfort and protect your spine by focusing on these gentle, low-impact movements.
- Glute bridge: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Tighten your buttocks, then slowly lift your hips toward the ceiling as high as you comfortably can. Aim for eight to 12 reps.
- Bird dog exercise: Start on your hands and knees. Reach your right arm straight ahead while extending your left leg straight out behind you at the same time. Tighten your core to keep your body balanced and prevent your back from sagging. Return to the start, and repeat on the opposite side. Aim for eight to 12 reps on each side.
- Side plank: Lie on your right side with your legs straight and stacked. Prop your upper body up on your right forearm. Tighten your abdominal muscles and lift your hips until your body forms a straight line. Hold for 15 to 60 seconds, then repeat on the opposite side. Aim for four to eight reps total (two to four on each side).
- Pelvic tilts: Lie flat on your back with your knees bent and feet flat on the floor and your hands resting on your hips. Gently push your lower back down flat into the floor, tilting your pelvis slightly upward. Hold for up to 10 seconds, then relax. Aim for eight to 12 reps.
- Superman exercise: Lie flat on your stomach with your legs straight behind you and arms extended straight in front of you. Tighten your core and glutes, then slowly lift your head, arms, chest and legs as high as you comfortably can at the same time. Hold for a couple of seconds to engage your entire back, then gently lower down to the starting position. Aim for eight to 12 reps.
- Knee-to-chest stretch: Lie flat on your back with your knees bent and feet flat. Grasp your right knee and gently pull it up toward your chest. Hold for five seconds, then return to the starting position and repeat on the opposite side. Aim for eight to 12 reps.
- Abdominal draw-in: Lie on your back with your knees bent and feet flat. Breathe in, and as you exhale, pull your belly button toward your spine without moving your hips. This activates deep core muscles without straining your back. Hold for five seconds. Aim for eight to 12 reps.
- Cat-cow stretch: Start on your hands and knees. Inhale, let your belly sink toward the floor and lift your chest upward to arch your back. Hold for a few seconds, then exhale, round your spine up toward the ceiling and tuck your chin. Aim to flow smoothly between these positions for 30 to 60 seconds.
What are the Signs It’s Time to See a Back Specialist?
Not all back pain comes down to weak muscles. Your discomfort could be caused by structural or inflammatory issues within the spine, like a herniated disc, spinal stenosis or degenerative disc disease.
“Arthritis is a very common cause of low back pain, and it’s something a lot of people are dealing with,” Dr. Ekstrom says. “Staying active will help decrease your pain.”
If your back pain hasn’t improved within a few weeks, see a doctor for a comprehensive evaluation. Our specialists will design an individualized care path that fits your life. Options include structured physical therapy to build lasting strength, targeted injections to control severe pain or surgery to address compressed nerves and spinal problems.
In Conclusion
If you commit to staying active, it will pay off throughout your lifetime.
“For younger people, I encourage them to learn what they need to do to maintain a strong core,” Dr. Ekstrom says. “It will prevent or reduce back pain now, and it will also help you continue doing the sports and activities you enjoy longer.”
Even walking more can help decrease back and joint pain over time.
“My advice is to figure out what activities you enjoy doing,” Dr. Ekstrom says. “Find a way to keep doing them throughout your life.”
Summit Orthopedics spine and physical therapy experts can help you manage back pain. Request an appointment or call us at (651) 968-5201 to schedule a consultation.
