5 Lower Back
Bodyweight Exercises to Ward off Low Back Pain
Provided
by American
Council on Exercise
Low-back
pain (LBP) is the most common chronic pain issue in the U.S., with 60 to
80% of adults struggling with
it on a regular basis. While many conditions can lead to LBP, inadequate core
strength is a common causal factor.
Increased sedentary jobs and sitting time can
lead to muscle imbalances and weak core musculature, putting the low back at
increased risk of injury. Here are a few common reasons increased sitting time
leads to LBP:
- The deep core muscles are meant to endure prolonged
contractions to support and stabilize the spine. When we slouch in a chair
all day, the core remains relatively inactive. This results in a decreased
signal from the brain to the core telling it to “turn on” and protect the
spine when necessary.
- The psoas major, one of the strongest hip flexors,
originates at the lumbar spine. Sitting can shorten this muscle, putting
chronic stress on the low back.
- The gluteal muscles, which are the powerful hip
extensors, become lengthened and weak, known as “glute amnesia.” These
muscles are then unable to do their job in regular activities of daily
living, forcing other muscles, such as those in the low back, to
compensate.
While avoiding sitting altogether is
unrealistic, specific exercises can help to minimize your chance of developing
LBP. Here are five effective lower back bodyweight exercises you can do
anywhere to ward off LBP.
Plank
Tried and true, nothing enhances core
stability like a plank. Start with your elbows positioned directly below your
shoulders and walk the feet back one at a time until the body is in a straight
line. Engage the quads, glutes and core, while pushing the floor away through
the toes and forearms. Perform one to three sets for 30-60 seconds, or as long
as you can maintain proper form.
Ramp it Up: To increase the
challenge, find an unstable surface. This can be done by placing the forearms
or feet on a soft pad or exercise ball, or by raising one arm or leg. Your hips
and shoulders should remain in line with one another throughout.
Pare it Down: Decrease the
challenge by elevating the surface. Position the hands or forearms on a bench,
table or railing at a height that is challenging but allows for maintenance of
proper form.
Side Plank
While the standard plank is helpful for
reducing the risk of LBP, the side plank may be even more beneficial because it
requires activation of the internal and external obliques.
It’s imperative to strengthen these muscles, as they help control rotational movements
of the spine. Start with your elbow positioned directly below your shoulder.
With the feet stacked or staggered, drive up through the lower obliques until the body is in a straight line. Keep the
shoulders and hips stacked. Perform one to three sets for 30-60 seconds, or as
long as you can maintain proper form.
Pare it Down: Drop a knee to the
floor for additional support or find an elevated surface to place the hand or
forearm, reducing the challenge on the core.
Back Extension
Think of the core as a box. To prevent LBP,
all sides of the box need to be strong and stable. Back extensions help
strengthen the often-overlooked posterior side. With your lower body supported
on a table or tall bench, let the upper body hang toward the floor (you will
need a partner or strap to anchor your legs to the table). Engage your entire
core and extend your upper body until it’s in line with your legs. Be sure to
avoid extending past 180 degrees (where the upper body is higher than the legs)
to limit compressive forces on the lumbar spine. Lower slowly and repeat for
one to three sets of 10-15 repetitions.
Ramp it Up: Increase the
challenge by making this an isometric exercise. Hold the top position for 30-60
seconds, or as long as you can maintain proper form.
Supine Gluteal Bridge
Weak gluteal muscles contribute to LBP by
passing their work to the low back. The powerful gluteal muscles support
activities like walking, running, squatting and deadlifting, but when they lack
sufficient strength, the back bares the brunt of the
load. Start in a sit-up position with your arms down by your sides. Press
firmly through your feet and engage your glutes to lift up the hips, creating a
straight line from the heels to the shoulders. Hold for two seconds and lower
slowly. Perform one to three sets of 10-15 repetitions.
Ramp it Up: Increase the
challenge by performing this exercise with a single leg, while maintaining
level hips.
Bird Dog
You’ve likely seen this exercise performed at
the gym. And it’s probably been done incorrectly. To perform properly, the
trunk should remain stable, while the arms and
legs move.
Begin in a quadruped position with your core
engaged. Slowly raise one arm and the opposite leg to torso height. Your hips
and shoulders should continue facing the floor. Slowly lower and repeat for
10-15 repetitions or hold the top position for 15-30 seconds. Repeat one to
three times on each side.
Ramp it Up: Instead of the
typical flexion and extension seen with this move, try a lateral bird dog. Once
you reach the top position with the arm and leg extended, move both appendages
a few inches laterally. This will dramatically increase the core challenge.
Slowly return to the extended position and repeat for one to three sets of
10-15 repetitions.
Low-back pain is a common and debilitating
condition. With a proper routine, you can strengthen your core and gluteal
muscles and reduce your injury risk. This workout can be performed with nothing
but your body weight—at home, in the gym or at the office. To further protect
your low back, maintain an upright, engaged posture while on the job and avoid
staying in any one position for too long.
AUTHOR
Kelsey Graham
Kelsey Graham, MEd, CHES, is an Assistant
Professor in the Exercise Science Department at San Diego Mesa College and
Director of their Personal Training Certificate Program. She has nine years of
experience in the fitness industry, working as a personal trainer, group
fitness instructor and health coach. Her love of movement lies in its ability
to go beyond physical health and improve mental and emotional wellbeing. Find
her at kbgwellness.com