Corrective exercise for low back pain aims to improve mobility, stability, posture, and core strength. The appropriate routine depends on the cause of the pain (e.g., muscle imbalance, poor posture, disc issues, etc.), but here are some widely recommended and generally safe exercises to consider:
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🔄 Mobility Exercises for Low Back Pain
1. Cat-Cow Stretch
• Purpose: Spinal mobility and flexibility.
• How to do it: On all fours, alternate between arching (cow) and rounding (cat) your back.
• Reps: 10–15, move slowly and with control.
2. Child’s Pose
• Purpose: Stretches the lower back and hips.
• How to do it: Sit back on your heels with arms extended forward on the floor.
• Hold: 30 seconds to 1 minute.
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⚙️ Stabilization Exercises for Low Back Pain
3. Bird Dog
• Purpose: Core and lumbar spine stabilization.
• How to do it: On hands and knees, extend one arm and the opposite leg. Keep the core engaged.
• Reps: 8–10 each side.
4. Dead Bug
• Purpose: Core stabilization without spinal stress.
• How to do it: Lie on your back, arms and legs in the air. Lower one arm and the opposite leg while keeping your back flat on the floor.
• Reps: 8–12 each side.
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🔒 Strengthening Exercises for Low Back Pain
5. Glute Bridge
• Purpose: Strengthens glutes and reduces lumbar compensation.
• How to do it: Lie on your back, knees bent, feet flat. Lift hips while squeezing glutes.
• Reps: 10–15.
6. Pelvic Tilts
• Purpose: Engages deep core muscles and reduces anterior pelvic tilt.
• How to do it: Lie on your back, flatten your lower back against the floor by tilting the pelvis.
• Reps: 10–15 slow and controlled.
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⛔️ Exercises to Avoid (unless cleared by a professional):
• Toe touches
• Sit-ups
• Excessive back extension movements
• Lifting heavy weights without proper form
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✅ General Tips
• Start slow and focus on form over quantity.
• Consistency is key—do these exercises 3–5x per week.
• Combine with postural awareness and ergonomic corrections in daily life.
• If pain worsens, stop immediately and consider seeing a physical therapist.
Let me know what specific issues you have with low back pain, I’m happy to help create a corrective exercise for low back pain routine for you!