Exercises To Help With Lower Back Pain

Like bung knees, lower back pain is something most blokes experience as they age. While back pain can be as inevitable as death and taxes, there are certain exercises you can do to ensure you mitigate the impact of back pain.

These exercises are relatively easy to do. If you practice them regularly, your back muscles are less likely to deteriorate as you age, meaning you can continue exercising well into your senior years. 

While lying on your back, pull your knees up to your chest and hold them there for at least one second. Release them and repeat the movement. Perform this action for about 20 seconds and repeat the set five times. Ideally, you should perform this whole sequence three times a day. 

This video displays the exercise, however, the instructor holds their knees to their chest for 15 seconds. This exercise can be also done with one knee at a time.

Lie down with your feet on the ground, bend your knees and then gently move them side to side like a windscreen wiper. Rotate to each side 10 times, up to three times daily. Perform this motion slowly. This exercise gently rotates your lumbar spine. It should be done slowly and cause little to no pain.

This video will help you learn how to perform a knee (or lumbar) rotation.

Lie down and place one of your feet behind the opposite knee. Then gently pull the knee across your body and hold the stretch for 20 seconds. You should only place your knee on the ground if it is comfortable and not causing you significant pain. Repeat this exercise five times on each leg up to three times daily.

This video will help you learn how to perform a lower back rotation stretch.

While lying on your stomach, use your arms to gently press the front part of your torso up and extend your lower back. Do not hold this position, but repeat the movement 10 times, for three sets, up to three times daily. If you are experiencing pain or difficulties with the exercise, you can make it easier by resting your forearms on the ground or by not extending your lower back fully.

If you need some further guidance, this video will help you learn how to perform the exercise.

Start in a crawl position, with your knees and palms on the ground, ensuring that your toes are touching. Then, slowly sit back and try to sit your bum on your heels. You should feel a gentle stretch while performing this exercise. Hold the pose for 30 seconds and repeat it five times per set for three sets daily. 

For a visual example of this exercise, check out this video.

Start by lying on your back with your knees bent and your feet flat on the floor. Put your hands out to the side with your palms facing down. Tighten the muscles in your abdomen and bum, pushing your lower back flat against the floor. Then tilt your pelvis forward and back slowly (up and down), returning to the starting position. Perform three sets of 10 reps, twice a day.

For a visual example of the pelvic tilt, check out this video.

Get in a low lunge position and push your hips forward. To increase your comfort, place a towel under your shin that is on the floor. You should feel a stretch at the top of the leg behind you. Hold the stretch for 30 seconds, repeating it five times each on both legs. Aim for five sets daily. 

Check out this video for further guidance on how to perform a hip flexor stretch.

While this sounds like something that would usually be performed in a barnyard, we assure you that it will help your sore back. Start in a crawl position on your hands and knees. Tilt your head down and bring your lower back up. Hold this position for 30 seconds, before arching your back downwards and bringing your head up towards the sky. Try to execute this exercise 20 times, three times per day.

For further instruction, check out this video on the cat and cow stretch.

Lie on your back and put an exercise band around one of your feet. Bend your band-free leg and keep your foot on the floor. Extend your leg with the band around it straight into the air. Hold the pose for 30 seconds, repeating the exercise five times per leg. You can repeat this whole sequence up to three times daily.

Check out this video to see the hamstring stretch in action.

While these exercises should help with your back pain, it's also important to find out exactly why your back is sore in the first place. A physio should be able to help you pinpoint the issue and help develop a routine that will serve your unique problems.

Likewise, while aging can often contribute to back pain, there are other factors as well including dehydration and inactivity. The Man Shake BOOST can help with this on both fronts as not only does it help with hydration, but it will also provide you with the energy you need to power through your exercise routines.