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5 Exercises To Prevent Lower Back Pain

Lower back pain can often be improved with regular strengthening of the lower back and supporting areas.

Here are five exercises that can help strengthen and support the lower back:

  1. Pelvic Tilts:

    • Lie on your back with your knees bent and feet flat on the floor.
    • Tighten your abdominal muscles and press your lower back into the floor.
    • Hold for a few seconds, then release.
    • Repeat for 10-15 reps.

  2. Partial Crunches:

    • Lie on your back with your knees bent and feet flat on the floor.
    • Cross your arms over your chest or place your hands behind your neck.
    • Tighten your abdominal muscles and raise your shoulders off the floor, keeping your lower back on the ground.
    • Lower back down and repeat for 10-15 reps.

  3. Bridges:

    • Lie on your back with your knees bent and feet flat on the floor.
    • Lift your hips off the ground while keeping your feet and shoulders on the floor.
    • Squeeze your glutes at the top and hold for a few seconds.
    • Lower your hips back down and repeat for 10-15 reps.

  4. Cat-Cow Stretch:

    • Start on your hands and knees in a tabletop position.
    • Inhale as you arch your back (cow pose), lifting your head and tailbone.
    • Exhale as you round your back (cat pose), tucking your chin and pelvis.
    • Repeat this motion for 10-15 cycles.

  5. Child's Pose:

    • Start on your hands and knees in a tabletop position.
    • Sit back onto your heels with your arms extended in front of you.
    • Hold the stretch for 20-30 seconds, focusing on relaxing and elongating your lower back.

Incorporate these exercises into your routine regularly to help strengthen your core and lower back muscles.

BONUS TIP: You may benefit from joining classes such as yoga and Pilates, which can improve flexibility and promote good posture. These practises promote your flexibility and overall body conditioning to improve your training in the gym or as an athlete.

P.S. If you're training at the gym, running or doing pilates and yoga, Clay Active has the training gear you need. Check out our Sports water bottle, Snapback hat or training crew socks.

Remember, it's crucial to consult a healthcare professional or physical therapist for a personalised exercise plan. They can help you identify the best exercises for your specific condition and ensure you're performing them correctly to prevent further injury.

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