What Are The Best Exercises To Prevent Lower Back Pain?

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Personal/Fitness Training Blog

Performing exercises in order to strengthen the lower back can assist with alleviating and preventing lower back pain. These exercises may also strengthen the core, leg, and arm muscles.

You might feel like resting, however moving is good for your back. These muscles assist with supporting your spine, relieving back pain. Always ask your health-care professional prior to doing any exercise for lower back pain

Avoid workouts which put far too much stress and strain on the back. So which exercises should you choose?


The bridge exercise work a person’s gluteus maximus. This is the large muscle which is situated in the buttocks. Individuals engage this muscle when they move their hips, particularly when they bend into a squat.

The gluteus maximus is one of the most important muscles in the body and keeping it strong can help support the lower back.

Partial Crunches

Some exercises may aggravate back pain and should be avoided when you have acute lower back pain. Partial crunches can assist with strengthening your back and stomach muscles. Lie with your knees bent and your feet flat on the ground.

Cross your arms over your torso or put your hands behind your neck. Tighten your stomach muscles and then raise your shoulders off the floor.  Breathe out as you lift your shoulders. Don’t lead with your elbows or utilise arms to pull your neck off the floor. Hold for one second, then slowly lower back down.

Repeat between 8 and 12 times. Correct form avoids unnecessary stress on your low back. Your feet, tailbone as well as lower back should remain in contact with the mat at all times.

Hamstring Stretches

Hamstring stretches relieve pain on the back of your leg, where some of the muscles which support the work done your lower spine are to be found.

To do a hamstring stretch, follow these steps:

  • Firstly, you need to lie on your back with one of your knees bent.
  • After this, thread a towel beneath the ball of the foot on your unbent leg.
  • Pull back on the towel gradually, straightening your knee. You should be feeling a gentle stretch along the back of your leg.
  • Maintain the stretch for at least 15-30 seconds.
  • For each leg, repeat five times.

Lower Back Rotational Stretches

The lower back rotational stretch can assist relieve tension in the lower back as well as your trunk. In addition, it gently works the core muscles in order to improve stability.

To do the lower back rotational stretch:

  • Roll out an exercise mat and lie on your back with your knees bent. Your feet really should be firmly on the ground.
  • Keeping your shoulders on the floor, roll both bent knees gently over to one side.
  • Hold the position for between 5 and 10 seconds.
  • Go back to the starting position.
  • Gently roll your bent knees over onto the opposite side, hold, and then go back to the starting position.
  • Do this again between two and three times on each side twice a day.

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