Lower Back Rehab Exercises That Will Reduce Pain and Improve Function

With 8% of Americans suffering from chronic lower back pain, the insidiousness of lower back pain in America is like a web, ensnaring people from all walks of life, leaving no one unscathed.

If lower back pain is something that’s wreaking havoc on your life, then relief is within reach. Regular lower back rehab exercises can make all the difference in reducing lower back pain.

Get Rid Of Back Pain With Exercise

The lower back is a complex network of interconnected components, including the brain, muscles, and bones. When lower back pain is present, it’s important to understand how these components work together to create lower back dysfunction. 

Nociceptors, nerves that detect pain, innervate the structures throughout the back including the muscle and bones. Once there is a noxious stimulus (painful stimulus) to these nociceptors due to cellular injury in muscles, joints, or bone can stimulate the nociceptive pathway to the brain.

However, the loss of neuromuscular control is the primary culprit of lower back pain. Emerging studies point to when there is a deficit in the unconscious trained response of a muscle to a signal regarding dynamic joint stability, the risk of injury increases. A neuromuscular control deficit gives rise to poor postural control and neurological activation of skeletal muscles (such as those found in the back), resulting in an adverse control of these muscles. 

Strengthening and restoring control to lower back muscles and maintaining flexibility are keys for lower back fitness. In fact, eccentric lower back exercise is proven to prevent injury due to loss of neuromuscular control. To reduce lower back pain, lower back rehab exercises must be part of a restorative system designed to break the cycle of lower back pain.

How Do You Relieve Your Lower Back Pain?

Exercise for CLBP has been recommended by professionals for years.  But, exactly what type of exercises has been unknown.  Recent research has shown that core and motor control exercises are best and that adding in hip and trunk range of motion exercises accelerates results.  Below are up to date lower back rehab exercises that can help reduce lower back pain. Remember to start slowly and take breaks throughout lower back rehab exercises. Also, always consult with a physician or physical therapist before starting any lower back rehab program.

Hip and Trunk Range of Motion (ROM)

Trunk ROM

1. Begin by lying on your side with your head supported and gently pull your top knee up toward your chest
2. As you exhale, rotate your top shoulder down toward the floor
3. Hold for 3-5 seconds and as your breath, repeat 5 times, going a bit farther each repetition
4. Switch sides and repeat, remember to breathe out as your shoulder goes down toward the floor.

Half Kneeling Hip Stretches

1. Begin by standing with your feet hip-width apart.
2. Take a big step forward with your left foot and lower your body right knee down. Gently lean forward until you feel a stretch in the front of your right hip.
3. Hold for 15-30 seconds.
4. Switch legs and repeat, then lower your hips back down onto the floor.
5. Repeat this 3 times on each side

 Leg Lock Bridge

 Here is how to perform a glute bridge:

1. Lie on your back with knees fully bent, feet flat on the floor hip-width apart, then pull one knee to your chest.
2. Raise your hips off the floor while squeezing your gluteal muscles, keep your knee close to your chest.
3. Hold for three to five seconds and lower your hips back down onto the floor.
4. Repeat this 10 times for 2 sets on each side.

Motor Control Exercises

Rolling Patterns

1. Lie on your back with your arms pointed up to the ceiling
2. Drop RIGHT arm to the floor above your head
3. As you exhale, slowly reach across your body with your LEFT arm as you lift and rotate your head to the RIGHT
4. Keep your legs relaxed and allow your core muscles to slowly roll you over to your stomach.
5. To return, as you inhale, lift your LEFT arm up and across (watch hand) as you reverse this rolling movement allowing your muscles to pull you back to your back.
6. Repeat this 5 times going each direction
7. Remember to roll segmentally and do not let your legs help you at all.  Just use your core muscles. 

Bird Dogs

The bird dogs exercise is a lower back rehab exercise that strengthens and helps stabilize the lower back muscles. To do this exercise: 

1. Start by getting on your hands and knees, with them shoulder-width apart.
2. Extend one leg straight back as you reach the opposite arm forward, keeping your back flat.  Reach your leg back and arm forward as you “get tall”
3. Hold for 3 seconds and return to starting position keeping your back stable
4. Repeat the other way
5. Complete 10 repetitions for each side for 2 sets.

Hip Hinge

This exercise is a higher-level motor control activity that helps you regain the full functional patterns with good spine alignment.

1. Stand with your feet shoulder width apart
2. While maintaining a tall posture, place the dowel along your spine as shown.
3. Lift your back leg (keeping it straight) toward the ceiling as you balance on your other leg.
4. Come back up under control while maintain a neutral spine
5. Complete 2 sets of 10 reps each side. 

Restorative System Designed To Interrupt The Cycle Of Low Back Pain

Exercise can be an effective lower back rehab strategy for relieving lower back pain. When done correctly, lower back rehab exercises can help to strengthen the lower back muscles, increase lower back stability and reduce lower back pain.

However, if conservative treatment fails to reduce lower back pain, then it may be time to consult with a doctor about ReActiv8® – the first FDA-approved restorative neurostimulation system designed to interrupt the cycle of lower back pain. By stimulating motor response and re-establishing normal function, ReActiv8® is clinically proven to reduce lower back pain and help lower back sufferers get back on their feet.

It’s time to finally break the vicious pain cycle. Learn more about ReActiv8® today and get back to living your life without lower back pain.

Learn More About ReActiv8® For Chronic Lower Back Pain Relief Today!