Exercise
for low back pain
A 4 week program of exercise for low back pain
Exercise can be an effective way to help manage low back pain and improve overall function and quality of life. However, it’s important to consult with a healthcare professional, such as a physical therapist or doctor, before starting any new exercise program, especially if you have chronic or severe low back pain. They can help assess your individual needs and limitations and tailor a program to your specific goals and needs.
With that in mind, here is a sample 4-week exercise program that you can use to help improve low back pain:
Week 1:
Begin each day with 5-10 minutes of gentle stretching to loosen up the muscles in your neck, shoulders, and upper back.
Perform 2-3 sets of 8-12 repetitions of the following exercises:
Cat-cow stretch:
Start on your hands and knees with a neutral spine. Inhale as you arch your back and lift your head and tailbone towards the ceiling (cow position). Exhale as you round your back and tuck your chin towards your chest (cat position).
Bird dog:
Start on your hands and knees with a neutral spine. Lift one arm and the opposite leg off the ground, keeping your hips level and stationary. Hold for a few seconds, then lower back down and switch sides.
Clam shells:
Lie on your side with your hips and knees bent at a 90-degree angle. Keeping your feet together, lift your top knee towards the ceiling while keeping your hips stationary. Lower back down and repeat.
Week 2:
Continue with the stretching and exercises from week 1.
Add in 2-3 sets of 8-12 repetitions of the following exercises:
Glute bridge:
Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground and squeeze your glutes as you lift. Lower back down and repeat.
Plank:
Start in a push-up position with your arms straight and hands shoulder-width apart. Keep your body straight and hold for 30 seconds, then rest for 30 seconds.
Side plank:
Lie on your side with your feet stacked and one arm extended straight up towards the ceiling. Lift your hips off the ground and hold for 30 seconds, then switch sides.
Week 3:
Continue with the stretching and exercises from weeks 1 and 2.
Add in 2-3 sets of 8-12 repetitions of the following exercises:
Deadlift:
Stand with your feet hip-width apart and hold a dumbbell or kettlebell in front of your thighs. Hinge at the hips and lower the weight towards the ground, keeping your back straight. Lift back up and repeat. Use only light weights.
Straight:
Lift back up and repeat. Use only light weights.
Lunges:
Step forward with one leg and lower your body until your thigh is parallel to the ground. Push off with your front foot and return to the starting position. Switch sides and repeat.
Step-ups:
Place one foot on a step or bench and push off with that foot to lift your body up. Step down with the opposite foot and repeat.
Week 4:
Continue with the stretching and exercises from previous weeks.
Increase the intensity and difficulty of the exercises by using heavier weights, increasing the number of repetitions, or adding in more challenging variations.
Remember to listen to your body and stop any exercise that causes increased pain or discomfort. It’s also important to warm up before exercising and cool down afterwards to help prevent injury and muscle soreness. As you progress, consider seeking guidance from a healthcare professional to ensure that you are using proper form and making progress towards your goals.
