How to reduce lower back pain?

Suffering from lower back pain can make you very uncomfortable and add a lot of stress to your body.

You are not alone, back pain is one of the most common injuries in the world with up to 70% of people experiencing it. In the UK alone back pain is responsible for 100 million missed work days a year.

In comparison to other sports injuries, most back pain heals in about 6 weeks regardless of interventions or treatments.

What are the most common causes of back pain?

In recent times one of the most common causes of lower back is due to the duration of working at desks. The posture and slouching increase strain on the spine and repeated over time add to discomfort and pain.

Physical activity whether it be sports or labour-intensive jobs where the back muscles and especially the lower back get repeatedly overloaded in an unsafe manner.

Stiffnesses can also occur in the lower back when it isn't fully moved through its range of motion, commonly occurring in older people. This results in discomfort or stiffness in the lower back as it is commonly referred to.

3 Home exercises to help with lower back pain

Exercise 1 - Worlds Greats Stretch

Begin in a push-up position (also known as a plank position) with your hands directly beneath your shoulders and your body forming a straight line from your head to your heels.

Bring your right foot forward and place it next to your right hand, outside your right shoulder. Your right knee should be bent at a 90-degree angle, positioned directly above your right ankle.

Lower your hips slightly while keeping your left leg straight behind you. You should feel a stretch in the front of your left hip and thigh.

Place your right hand on the ground and rotate your torso to the right, reaching your right arm toward the ceiling. Keep your eyes on your right hand. This movement helps open up your chest and upper back.

Straighten your right leg as much as possible while keeping your hands on the ground. You should feel a stretch in the back of your right thigh.

Flex your right foot, pressing your heel into the ground. This action helps stretch your calf muscle.

Repeat on the opposite leg.

Exercise 2 - Couch Stretch

Find a clear space near a wall or a sturdy piece of furniture like a couch or a bench. Start by kneeling on the floor with your back facing the wall or the piece of furniture.

Extend one leg behind you and rest the top of your foot on the wall or the edge of the furniture. Your shin and foot should be against the vertical surface, while your knee is placed directly below your hip.

The forward leg should be positioned in front of you with the knee bent at a 90-degree angle and the foot flat on the floor. Ensure that your knee is directly above your ankle.

Your hips and shoulders should be squared and facing forward throughout the stretch.

Engage your core muscles to stabilise your spine and pelvis. Slowly lean your body forward by shifting your weight onto your front leg. You should feel a deep stretch along the front of your back leg and hip flexor.

Hold the stretch for 20-30 seconds while maintaining a steady breathing pattern.

Exercise 3 - Bodyweight Squat

Stand with your feet shoulder-width apart or slightly wider. Your toes can be pointed slightly outward for comfort.

Keep your chest up and your back straight. Engage your core muscles by pulling your navel toward your spine.

Begin the movement by bending your knees and pushing your hips back as if you're sitting down in a chair. Keep your weight on your heels as much as possible to prevent your knees from going too far forward.

Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go while maintaining proper form. Ensure your knees stay aligned with your toes and don't collapse inward.

Push through your heels to straighten your legs and return to the starting position. Squeeze your glutes at the top of the movement to fully engage your muscles.

Aim for around 10-15 reps or as many as you can with good form.

Rehab Programme

If you are looking for a rehab programme for lower back pain you can use this free 9-week programme.