Why Exercises Are Crucial for Lower Back Health
Research has proven that specific low back muscles called the multifidus shrink and weaken with episodes of back pain, and remain that way even after the pain is gone.
This muscle weakness creates vulnerability that increases your risk of future back pain episodes.
The exercises listed below are essential for activating the muscles of the low back in a safe and proper way – spine-sparing to avoid harm. Our carefully selected exercises target these crucial muscles to:
- Restore proper muscle function and coordination
- Develop protective endurance (more important than raw strength)
- Create balanced support from all core muscles (front, back and side)
- Establish proper movement patterns that protect your spine
All of the exercises have different variations that allow people of all levels of pain and fitness to perform what works best for them.
What to Avoid: Common Mistakes That Worsen Back Pain
Before starting any exercise program for back pain, it’s essential to understand what NOT to do:
- First it is important not to continue the exercises if they hurt or aggravate your pain. Consult your therapist to find appropriate ones for you!
- Gym abdominal machines are a big NO NO! All exercises that involve twisting and bending are BAD FOR THE BACK! Especially for people who back problems. This includes sit-ups as well ( we have provided a safe alternative)
- Back strengthening exercises are actually back endurance exercises. Endurance is protective not strength.
- All muscles must be equally strong, not just the abdominals or low back. The front, side and back must support equally to be most effective.
Our carefully selected exercises avoid these pitfalls while providing maximum benefit for your spine.
Back Exercise Video Guide: The Core Four
Our rehabilitation experts recommend these four exercise categories based on clinical research and our patients’ outcomes
Safe Ab Stability Training
Fundamentals like bird dog exercises train your body to stabilize your spine while moving your limbs—a critical skill for everyday activities.
Lateral Core Support
Side planks target the often-neglected side muscles that provide essential lateral support for your spine and back for good posture.
Posterior Chain Strength
Bridge exercises target the posterior elements of your core, including the critical multifidus back muscles that become inhibited with pain.
Functional Movements
These movements help integrate core stability into coordinated movement patterns that transfer to the activities you do on a daily basis.
Why Choose Price Health for Rehab Exercises?
While these exercises are beneficial, proper assessment and personalized instruction are essential for optimal results. Our approach includes:
Serving Waterloo since 2002
Over 790 Five-Star Reviews
30+ Award-Winning Staff
“I went to see Sarah for a lower back issue. I was in a lot of pain & couldn’t move very well. Sarah assessed me efficiently and was supportive and kind throughout my recovery, adjusting expectations/exercises as needed.”
Sasha Brown, ⭐️⭐️⭐️⭐️⭐️