Exercises to Prevent Lower Back Pain

lower back pain

There is growing evidence that altered posture and movement patterns are common in people with lower back pain. In fact, it may be the reason for recurring pain sensations in your body. Because of modern-day working conditions, lower back pain is a common disorder. Luckily, you can reduce it or even get rid of soreness altogether if you improve you posture. Read here how to do it.

Lower Back Pain: the Exercises you Need

Exercises that are recommended in cases of lower back problems focus on three things. These are (1) optimal movement patterns, (2) spinal alignment and (3) effective activation of stabilizing muscles around the abdomen. Those exercises are done with low weights. In order to reduce the injury, it’s important to start with low load exercises. To then get back to your normal level you’ll have to increase your strength too. The common deadlift is the exercise that focuses on increasing strength.

Deadlift technique

Stay Active Despite Lower Back Pain

Several studies have shown that it is very important to stay active when you are suffering from lower back pain. A combination of both low weight core stability exercises and deadlifts shows the best results. It leads to much improved daily functioning, reduced discomfort and increased strength. 

Start Slow

Of course, the body needs time to rest to get rid of an injury. You do this by moving in a range of motion that is pain-free. For instance, relaxed walking without experiencing discomfort. By doing this, your blood flow increases and repairing mechanisms in the body can work peacefully.


As your pain decreases, you can start increasing the exercises and load. In the case of deadlifts, it is important to start slow with a perfect technique rather than lifting heavy load. Click here if you want to be sure how to do it. The exercise will affect the abdomen and lower back muscles and therefore reduce lower and recurring back pain.

Different Kinds of Exercises

You can do several things to improve your core stability and decrease your chance of lower back pain. Exercises like the superman, plank or bridge and performing deadlifts 2 to 3 times a week will help a lot. On our website, we offer videos and information about different routines. But make sure you combine static exercises with dynamic ones to train all the different muscles in more than one way.

Stay Pain-Free

Even when you train your core muscles you can get back problems. Therefore, when you experience lower back pain don’t overdo your exercises. Make sure you move in a way that is not uncomfortable and you can do your work/activities without aching. Start building it up slowly.

Take Home Message

In conclusion, training your core stability with home exercises (bridging, planking or side bridging) or deadlifts decreases the chance of lower back pain. You can easily perform them in your workout routine. And you do not need more than 5-10 minutes to perform them. In fact, you can even do most of them at home. When you have a serious back injury and it doesn’t go away with a couple of days rest and simple activities like walking short distances, don’t hesitate to see a doctor or physical therapist.

We are happy to help if you want more information or help with exercises. Our online coaches are qualified phyisical therapists and easy to reach.

Literature used in this blog article
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