The Ultimate Guide to How to Get Rid of Lower Back Pain
About 80% of all adults experience lower back pain at some point in their lives (ouch!). Although the causes of low back pain vary, the solution is simple: stretch and exercise. In this guide, we’ll discuss the best ways to relieve lower back pain. You’ll find plenty of resources to start on your journey to get rid of lower back pain.
As a certified Corrective Exercise Specialist with an MS in Human Physiology, Sasquatch Training specializes in injury prevention and recovery with fitness. My expertise and custom-designed plans enable you to recover and thrive. Since the majority of my clients are hypermobile and have either Hypermobility Spectrum Disorders or Ehlers Danlos Syndrome, most of the clients I work with experience lower back pain. Through gentle strengthening exercises and a stretch regime, we work together to relieve lower back pain.
About this Guide to Relieving Lower Back Pain
As an expert in both fitness and pain management, my holistic approach to lower back pain will give you results. In this guide to getting rid of lower back pain we’ll cover:
The causes of lower back pain
How to fix lower back pain
Exercises for strengthening lower back muscles
Additional resources
What Causes Lower Back Pain?
You may be surprised to learn that lower back pain is often caused by your posture, not an injury. The human body is a magnificent thing, with seemingly countless parts working together to support one another.
Lower back pain is no different. When you slouch in your chair and let your hips slide forward, you’re putting stress on your lower back. If you’ve ever felt your shoulders round and your back collapse forward, you’re also straining your lower back.
Lower back pain is caused by strain put on your back due to weaknesses and over-tightening in related muscle groups. The most common causes of lower back pain are:
Weak glutes or butt muscles
Lack of ankle mobility
Over-tightened hamstrings (this is a BIG one)
Rounded shoulders
Slouching
Tight hips
A Posterior or Anterior Pelvic Tilt
How Can I Fix Lower Back Pain?
The good news is, you can quickly fix lower back pain through a combination of foam rolling and exercising. First, you need to try to relieve over-tight muscles. Stretching lets those over-tight, over-stressed muscles relax.
As you develop a good stretching routine, you can layer on strengthening exercises for your lower back. Typically, you’ll want to stretch the muscles that are overly tight, then work out the ones that are weak and too loose with targeted exercises, and lastly, have a deep stretching session post-workout with a foam roller.
Rinse and repeat this process every other day or daily for 2 to 4 weeks. Remember, don’t over-do it. If you’re feeling super sore and can’t perform the exercises, you’ll want to give your body a day or two to rest. Being a little sore is fine, however, being unable to move or sit without a lot of pain is not. Aim for a 3 or 4 on the sore scale (1-10). One being no pain, and 10 being unable to sit or stand. However, you can stretch every day as long as it feels productive.
How Long Does it Take to See Results?
If you’re diligent and do the exercises correctly, you’ll start to see results in 2 to 4 weeks. At first, it might be a little more painful, especially once you begin to strengthen those weaker muscles and discover you can be sore where you never thought possible. Be patient, be diligent, and listen to your body. If the pain ever becomes overwhelming or worsens with any exercise, consider seeing your doctor.
Exercises for Strengthening Lower Back Muscles
When it comes to how to get rid of lower back pain, it’s important to strengthen specific muscle groups. Exercises for strengthening your lower back are specifically designed to relieve lower back pain by strengthening surrounding muscle groups. It’s quite tough to just work out your back. Instead, focus on strengthening:
Glutes
Hips
Calves
Shoulder External Rotators
Mid-back Muscles
Core
Foam Roller Exercises for Lower Back Pain
One of the best ways to relieve lower back pain is to pick up your foam roller. Foam rolling exercises for your lower back often include rolling out your upper back and legs too. Since everything is connected, these areas can easily get over-tightened, which puts strain on your lower back. Use proper foam rolling technique to roll out your:
TFLs
Hamstrings
Adductors
Hip Flexors
Shoulders
Lats
Sacrum
Neck
Read our 9 Stretches for Lower Back Pain for the details
More Injury Prevention Resources
Get more information on injury prevention and exercise with these resources: