Daily prolonged sitting? Health advocate suggests a trio of exercises for alleviating lower back discomfort
A new approach to alleviating and preventing lower back pain involves strengthening the core muscles. Weak core strength can lead to poor spinal support, increased lower back stress, and contribute to pain[1][2].
The core muscles, including abdominals, obliques, hip flexors, lower- and mid-back muscles, and pelvic floor, act as a natural brace for the spine, helping absorb forces from daily activities and preventing excessive pressure on the lower back. When the core is weak, the lumbar spine is less supported, which can increase slouching and excessive lumbar curvature, worsening back pain. Strengthening the core improves spinal alignment, decreases muscle fatigue, and reduces the risk of injury or strain[1][3][4].
Some effective bodyweight exercises focused on core strength to alleviate lower back pain include:
- Pelvic Tilts: Lie on your back with knees bent and feet flat. Tighten your abdominal muscles to flatten your lower back against the floor, hold briefly, then release. This activates core muscles and gently mobilizes the lumbar spine[4].
- Plank: Support your body in a prone position on forearms and toes, keeping your torso straight. This engages abdominal and back muscles to stabilize the spine.
- Bird-Dog: On hands and knees, extend one arm forward and the opposite leg back while keeping the core tight. Alternate sides to strengthen the core and lower back.
- Bridge: Lie on your back with knees bent, lift hips toward the ceiling while engaging glutes and core to support the lumbar spine.
Performing these exercises for 30 seconds to 1 minute per exercise, repeating for three rounds at least twice weekly, can provide relief for those who spend long periods sitting[2].
Building core endurance with bodyweight exercises improves trunk stability, reduces unnecessary loading on spinal structures, and helps ease chronic lower back pain[2][3][4].
A 7-minute mobility routine is also available to loosen up the entire body, focusing on flexibility rather than core strength. This routine is advised to be done a minimum of two times a week, especially for those working from their desk a lot[2].
It's important to note that lower back pain can have multiple causes, and Coach Milad advises consulting with a physician before starting any exercise routine[5].
References:
- Mayo Clinic. (2021). Lower back pain. [online] Available at: https://www.mayoclinic.org/diseases-conditions/lower-back-pain/symptoms-causes/syc-20368320
- American Physical Therapy Association. (2021). Lower back pain. [online] Available at: https://www.moveforwardpt.com/Resources/Details/lower-back-pain
- National Institute of Neurological Disorders and Stroke. (2021). Back pain. [online] Available at: https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Back-Pain-Fact-Sheet
- Spine-health. (2021). Core exercises for lower back pain. [online] Available at: https://www.spine-health.com/wellness/exercise/core-exercises-lower-back-pain
- Milad, C. (2021). Low back pain: The ultimate guide. [online] Available at: https://www.miladpt.com/blog/low-back-pain-the-ultimate-guide/
Engaging in core exercises can contribute significantly to improving workplace-wellness and overall health-and-wellness, particularly in alleviating chronic lower back pain. Activities like pelvic tilts, planks, bird-dog, and bridges, when performed regularly, work on strengthening the core muscles, thus providing better spinal support and reducing the risk of back pain in the workplace and during fitness-and-exercise activities.
