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How To Relieve Lower Back Pain With Exercise

What Is The Maintain Phase

Back Pain Relief Exercises & Stretches – Ask Doctor Jo

Any back pain relief program done 1-2 hours a day, no matter how efficient, is not sufficient to reverse the other 22-23 hours of faulty posture and movement patterns.

That is why the final phase of the ASM Roadmap is the MAINTAIN phase.

In this phase, you will learn proper body mechanics and back care techniques to use throughout the day and optimize your long-term success.

Now that you know how to position your spine in its neutral, pain-free position

and use your back and abdominal muscles to brace your spine

well build on what youve learned and apply it to your activities of daily living .

This is where everything youve learned so far comes together not just as a depository of information but as a skill set to be applied every day.

This is the do what you know phase.

What Can Cause Lower Back Pain

Most acute low back pain is mechanical in nature, meaning that there is a disruption in the way the components of the back fit together and move. Some examples of mechanical causes of low back pain include:


  • Skeletal irregularities such as scoliosis , lordosis , kyphosis , and other congenital anomalies of the spine.
  • Spina bifida which involves the incomplete development of the spinal cord and/or its protective covering and can cause problems involving malformation of vertebrae and abnormal sensations and even paralysis.


  • Sprains , strains , and spasms
  • Traumatic Injury such as from playing sports, car accidents, or a fall that can injure tendons, ligaments, or muscle causing the pain, as well as compress the spine and cause discs to rupture or herniate.

Degenerative problems

  • Intervertebral disc degeneration which occurs when the usually rubbery discs wear down as a normal process of aging and lose their cushioning ability.
  • Spondylosis the general degeneration of the spine associated with normal wear and tear that occurs in the joints, discs, and bones of the spine as people get older.
  • Arthritis or other inflammatory disease in the spine, including osteoarthritis and rheumatoid arthritis as well as spondylitis, an inflammation of the vertebrae.

Nerve and spinal cord problems

Non-spine sources

What Are The Simple Tips To Prevent Back Spasms

Simple and common preventative measures for back spasms may include:

  • Maintain a healthy weight as per your height and age.
  • Maintain a proper posture and use ergonomic aids as needed, which provide stability and strength that our back requires, potentially reducing the risk of back spasms.
  • Engage in a back and core muscle stretching and strengthening program, as well as participate in some form of cardiovascular activity on a regular basis, that will help keep the back muscles healthy.
  • Warm up and cool down properly before and after exercise, which can help prevent muscle fatigue, sprains and injuries.
  • Doctors usually advise proper lifestyle management, such as staying hydrated, eating a healthy diet and getting enough sleep.

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Tips For Managing Inflammatory Back Pain

These approaches wont cure your condition, but they may help you manage the discomfort and prevent additional injury.

Also see a doctor if the pain is constant, wakes you up at night, and includes leg pain or follows an injury.For less-serious back pain symptoms, the best way to keep them at bay is to stay active, Dreisinger says. The natural response to pain is to do less, but the opposite holds true with back pain symptoms, he says. Thats because exercise helps muscles relax and increases blood flow to the area.Heres expert advice on what might work and wont for your back pain symptoms.1. Dont just lie there.Its tempting to rest until pain subsides, but taking to bed for more than a day or two may make your back pain symptoms worse, according to the National Institutes of Health .

Remedies To Relieve Lower Back Pain Fast

5 Stretches To Prevent and Relieve Lower Back Pain in 10 Minutes

by North Texas Medical Center | Jan 28, 2020 | Physical Therapy

We all want to know the best way to relieve lower back pain fast. At best, backache can be frustrating, perhaps draining. At its worst, this kind of discomfort can be utterly debilitating. If you have ever awakened with a terrible backache, you may have also learned how quickly such an ailment can derail your day, your week, or even several months or years.

Fortunately, there are remedies to combat that ache. From exercising to getting better sleep to reducing your stress levels, you can choose from a variety of strategies. The next time you have a backache , consider the following methods of back pain relief. Remember to discuss at-home back pain remedies with your doctor before you make use of them.

Read Also: When To Use Heat Or Ice For Back Pain

Rule Out And Prevent Injury

Muscle soreness in your back after a workout may be normal, especially if you were targeting your back muscles or trying a new activity that engages your core. Prevent strains and overuse injuries that may cause pain by doing a warm-up and cool-down before and after each workout and always âusing proper form.â

Be sure to increase the intensity of your workout slowly over time. Lifting too much weight or pushing beyond your ability may cause injury. Be sure to use proper equipment and ensure a safe environment. For example, if you are running, wear well-fitting running shoes in good condition and avoid concrete and rugged, uneven surfaces, advises MedlinePlus.

However, if you regularly experience back pain after a workout in the upper or lower back, it may be a sign of a more serious condition. If you experience lower or mid-back pain after a workout, some other possible causes include muscle strains, herniated discs, intervertebral disc degeneration, sciatica or spinal stenosis, according to the National Institute of Neurological Disorders and Stroke.


If back pain comes on suddenly, does not improve or includes sharp pains, this may be a sign of a more serious condition or injury. Stop exercising and âconsult your doctorâ.

Stretches That Relieve Lower Back Pain

If you are experiencing an achy back, your hips may be to blame.

Tight hips can cause discomfort or stiffness in the lower back, groin, hip or thigh, which is worse with stairs, squats or other activities that require active hip flexion, says Sal Frangiamore, M.D., an orthopedic surgeon for the Summa Health Orthopedic Institute and team physician for the US Ski and Snowboard Association .

Dr. Lev Kalika, owner of New York Dynamic Neuromuscular Rehabilitation & Physical Therapy in New York City, adds: The low back is intimately connected to our hips. The lumbar spine sits on top of the pelvis, and the hips and pelvis cannot be separated functionally. Because of this, Dr. Kalika explains that hip mobility prevents over recruitment of back muscles.

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Exercises To Help Lower Back Pain

The exercises below are meant to strengthen and improve flexibility in your muscles to support your lower back. Lower back pain may be recurring or a one-time experience. Doing these back strengthening exercises daily will ease lower back pain and prevent future episodes by strengthening your abdominal, hip, and back muscles.

Knee to Chest Stretch

This stretch is an easy way to warm up for your workout.

âStep 1: Lie on your back with your knees bent and feet flat on the floor.

âStep 2: Use both hands to pull one knee into your chest.

âStep 3: Tighten your abdominals and press your spine to the floor. Hold for 5 seconds.

âStep 4: Return to the starting position and repeat on the other side.

You can repeat this stretch 2 to 3 times in the morning and at night.

Lower Back Rotational Stretch

This is another easy stretch to get your muscles ready to move.

âStep 1: Lie on your back with your knees bent and feet flat on the floor.

âStep 2: Keep your shoulders firmly on the floor, roll your bent knees to one side and hold for 5 to 10 seconds.

âStep 3: Return to the starting position and repeat on the other side.

You can repeat this 2 to 3 times in the morning and night.

Glute Bridges Exercise

This exercise aims to strengthen your glute and abdominal muscles.

âStep 1: Lie on your back with your knees bent and feet flat on the floor.

âStep 3: Hold the position as long as you can, starting with 3 deep breaths. Then return to the starting position.

The 24 Best Low Back Pain Exercises For Pain Relief

How to Fix âLow Backâ? Pain (INSTANTLY!)

Are you looking for the best low back pain exercises for pain relief?

Look no further!

In this article, I put together the 24 best low back pain exercises to address each stage of your recovery.

The exercises I included are a result of over 24 years of experience working with people suffering from varying degrees of pain and dysfunction.

The best low back pain exercises on this list follow the ASM Roadmap, a comprehensive, logical, and well-coordinated system I developed and expanded on in my book Back Pain Unlocked.

ASM Roadmap

You may have noticed in many back programs that the emphasis is on strengthening your core right from the get-go.

You were taught that to fix your back pain you have to strengthen your back and abdominal muscles.

That is true.

Learn More

But that is placing the cart before the horse.

If all you need is a strong back to fix your back pain, then wouldnt that imply that people who have weak core muscles should have back pain and people who have strong core should not have back pain?

But you know very well that that is not the case.

Many people whove never exercised their core muscles walk around without back pain. And, many people who works out their core still suffer from back pain.

That is why the ASM Roadmap, starts with the ALIGN exercises before introducing you to the STABILIZE phase and, finally capping the program with MAINTENANCE exercises.

By following the ASM Roadmap, you will achieve a pain-free and functional back!

  • Summary
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    The 7 Best Exercises To Alleviate Lower Back Pain

    If youve ever suffered from lower back pain, you know that it can be, well, a pain! The U.S. Department of Health and Human Services conducted a National Health Interview survey of 31,997 adults in 2019. Their reports showed that 39% of respondents suffered from low back pain, and the populations with the greatest risk were adults over 65, women, non-Hispanic white adults, and those with income below 100% of the federal poverty level.

    Even though back pain is a common issue, the good news is theres something that you can do about it.

    This article will discuss some of the causes of low back pain and show you some lower back stretches and exercises to keep you healthy, strong, and hopefully, pain-free!

    A pain-free lower back is a ticket to success for you or a potential clients you have. If you want to equip yourself with knowledge to correct movement-based pain, sign up for the NASM Corrective Exercise Specialization.

    How To Get Rid Of Back Pain After Exercise

    After a tough day at the gym, upper or lower back pain after a workout from muscle soreness might be inevitable. However, having chronic back pain after exercising can make it difficult for you to maintain a regular workout routine and stay in shape.

    Video of the Day


    Get rid of back pain after exercise by stretching out the sore muscles, applying heat or ice and taking over-the-counter pain medications. Maintain good posture and add back strengthening exercises to your routine to prevent future back pain.

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    Picking Up Light Objects From The Floor

    1. For this technique, the knees only slightly bend.

    2. One leg is allowed to come off the floor behind the lifter and acts as a counterbalance.

    3. The opposite hip bends and the body becomes almost parallel to the floor, except for the leg bearing your weight.

    4. One arm reaches down to pick up the object while the other is often holding on to a stationary object for support, i.e. countertop, chair, or a golf club or cane.

    5. Although the chest does point down toward the floor, lifting the back leg allows the spine to stay straight and the counterbalance offsets the strain on the back.

    Exercises To Strengthen Your Back

    Five Best Back Pain Stretches For Back Pain Relief

    1. Bottom-to-heel stretch

    Kneel on all fours while trying to keep your back and neck straight but don’t lock your elbows. Slowly move your bottom backwards to meet your heels. Hold the stretch for a deep breath and return to the starting position. Repeat 10 times.

    2. Cat and dog stretch

    Kneel on all fours and arch your back upwards while dropping your chin to your chest. Then drop your stomach and lift your head up tilting your pelvis as you do so. Repeat 10 times.

    3. Childs pose

    Sit back on your heels with your arms stretched forwards, head and palms down. Work your hands as far away from you as you can, using your fingers to pull your hands along. Now take a deep breath in and out.

    Then do this to each side. Turn to your right and place your hands flat on the ground. Reach again, breathe again. Then turn to your left and do the same.

    4. Lying knee hug

    Lie on your back. Lift your shoulder blades off the ground. Clasp your hands on your right knee and pull it towards your chest. Now swap legs. Repeat 10 times.

    5. Bird dog

    Kneel on all fours with your hands under your shoulders and your knees under your hips. Stretch your left leg and right arm so they are as horizontal as you can get them, in line with your back. Hold it for three to five seconds. Then swap, stretching your right leg and left arm. If you can, tense your bottom muscles while stretching.

    6. Plank and feet

    7. Kneeling psoas stretch

    8. Back extension

    9. Pelvic tilts

    10. Piriformis stretch

    11. The bridge

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    How Can I Relieve My Lower Back Pain

    You feel it each time you bend over or stand up. It’s that groan-inspiring ache that shoots through your lower back and never seems to fully go away. Sometimes called lumbago or spondylosis, lower back pain is one of the most common forms of chronic pain among adults.

    Maybe you’ve been resting, hoping the back pain just needs time to heal. But most doctors now encourage lower back pain sufferers to get active and move their backs and related muscles as a better pain relief treatment.

    Movement can help relieve back pain, but only the right kind avoid workouts that put too much stress and strain on the back. So which exercises should you choose? That partly depends on how intense your pain is, and what causes it. So, you should always get the recommendation of your doctor before doing any heavy exertion for lower back pain.

    The following slides present several simple exercises that can help relieve lower back pain, and also highlight a few activities to avoid. With your doctor’s approval, adding these movements to your workout routine can free you from your nagging, daily pain, leading to better overall health.

    How To Exercise With Chronic Back Pain

    This article was co-authored by Jason Myerson, DPT, DMT, OCS, FAAOMPT. Jason Myerson is a Physical Therapist and a Certified Orthopedic Specialist. He is affiliated with Performance Physical Therapy & Wellness with clinics located in Connecticut. He serves as adjunct faculty in the Physical Therapy Department at Quinnipiac University. Jason specializes in helping active people get back to hobbies, activities, and sports they love while utilizing an integrated approach to wellness. He holds an MA in Physical Therapy from Quinnipiac University and a Doctorate in Physical Therapy from Arcadia University. He is Residency and Fellowship trained in Orthopedic Manual Therapy, achieved a Doctorate in Manual Therapy and became a Fellow of the American Academy of Orthopedic Manual Physical Therapists .There are 9 references cited in this article, which can be found at the bottom of the page. This article has been viewed 17,080 times.

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    Defining Back Pain And The Impact Of Physical Activity And Exercise

    Back pain is defined as chronic when the pain remains for longer than three months . CLBP can have a debilitating effect on patients lives, resulting in disability and reducing their ability to carry out activities of daily living . Acute back pain is pain that remains for less than 6 weeks and sub-acute back pain is back pain for between 6 weeks and 3 months. Forty percent of patients with acute low back pain are at an elevated risk of developing CLBP .

    Back pain is then further categorised into specific or non-specific back pain. Non-specific back pain is diagnosed when the cause of the back pain is unknown , and specific back pain refers to a specific cause for the pain, for example an infection or a fracture . Non-specific low back pain is the most common type of back pain to occur , and accounts for 85% of all back pain cases .

    PA increases the blood flow to the back which is important for the healing process of the soft tissues in the back . Being physically active, through activities of daily living, has been highlighted as important in assisting the recovery of acute and NSCLBP . However, following a review of 39 trials into the effects of exercise on non-specific acute low back pain , it was suggested there is strong evidence that an exercise programme was not more effective for recovery of non-specific acute low back pain, compared to inactivity. Thus, patients with acute low back pain should not start an exercise programme for rehabilitation .


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