Exercises that trigger lower back pain are sit-ups, double leg lifts, superman extensions, deadlifts and heavy squats, bent over rows and overhead presses, Lat Pulldowns, running and jumping, box jumps Russian Twists and Golf and Tennis swings.
Sit-ups can place pressure on your spinal discs, especially if they are done with poor form.
Double leg lifts are demanding on your core, and a weak core makes it hard to support your lower back.
Superman extensions place stress on your lower back joints.
Deadlifts and heavy squats are high risk with improper form, which lead to spinal flexion or extension.
Bent over rows and overhead presses can strain your lower back if form is not perfect and Lat Pulldowns when leaning back or hyperextending the spine can cause issues.
Running and jumping is high impact on your lumbar spine, box jumps place impact stress on your back as a result of the gravity and Russian Twists and Golf and Tennis Swings involve spinal twisting which can also be problematic for your back, spine and trigger back pain.
The big 3 exercises for lower back pain are the Bird Dog exercise, the Side Bridge or Side Plank exercise and the Modified Curl Up exercise, which are designed to build your core stability, strength and endurance without placing high compressive loads on your spine.
The modified curl up exercise targets your abdominal muscles "rectus abdominis" while keeping your lumbar spine neutral and avoiding strain that can occur with traditional sit-ups.
Side Bridge/Plank exercise engages your lateral obliques and quadratus lumborum muscles to improve your side bending stability.
The bird dog exercise builds stability across your lumbar spine while also moving your limbs, targeting your extensor muscles also known as the erector spinae.
Perform 3 sets of these exercises, using a 5-3-1 pyramid of 8 to 10 second holds for each rep and maintain controlled and steady breathing throughout the exercises.
The goal and focus of these exercises is to focus on endurance, holding positions instead of just high repetitions to build lasting and pain free stability.
Some other good exercises for lower back pain are the cat-cow stretch and supine bridge.
For the cat-cow stretch exercise, on your hands and knees, you alternate between arching and rounding your back to increase flexibility.
For the supine bridge exercise you lay on your back with your knees bent, then lift your hips to strengthen your glutes, hips and your lower back.
And for the bird dog exercise, on your hands and knees, extend opposite arm and leg to improve your core stability and balance.
You can also help lower back pain by doing press up extensions, by laying on your stomach and lifting your upper body with your hands to strengthen your back and elongate your spine.
The single best exercise for lower back pain is the pelvic tilt exercise.
The pelvic tilt exercise gently strengthens your abdominal muscles and stabilizes your lumbar spine without placing strain on your back.
To do the pelvic tilt exercise, lay on your back with your knees bent and your feet flat on the floor.
Then tighten your abdominal muscles and then tilt your pelvis backward, and aim to flatten your lower back against the floor.
Hold the position for 5 seconds to 10 seconds, relaxing between the repetitions and repeat this 10 to 20 times and aim for twice daily.
Walking is also a good exercise for lower back pain, which is simple and therapeutic and a low impact activity that improves chronic low chronic back pain.
The exercises that Mayo Clinic recommend for lower back pain are wall sits, supine heel slides, single leg abdominal press, cat-cow exercises, knee to chest stretch and pelvic tilts.
Mayo Clinic recommends that you do gentle exercises and stretches to relieve your lower back pain by focusing on core strength and flexibility, which is often very achievable in 15 minute a day.
To perform wall sits for lower back pain, lean against a wall and then slowly lower your hips to a squatting position, while you keep your back flat against the wall.
To perform supine heel slides for lower back pain, lay on your back and then slowly slide one of your legs out straight, then back up to the starting position.
To perform single leg abdominal press exercises for lower back pain, lay on your back, with your knees bent and raise one leg to a 90 degree angle, then push your hand against your knee while using your abdominal muscles to push your knee back.
To perform the cat-cow exercises for lower back pain, on your hands and knees, inhale and then slowly arch your back, "cow", then exhale and round your back, "cat".
To perform the knee to chest stretch for lower back pain, lay on your back, with your knees bent, then pull one knee up to your chest using both hands, then press your spine into the floor and hold for 5 seconds, then repeat with the other leg, then both together.
For the pelvic tilts for lower back pain, lay on your back with your knees bent and your feet flat, then tighten your abdominal muscles to flatten your back against the floor and hold for 5 seconds and then relax.
Walking also brings huge benefits for lower back pain because walking helps to promote blood flow to stiff muscles and increases endorphin production, which naturally reduces pain as well as strengthens core muscles and back muscles to support your spine.
Walking is a low impact exercise that improves flexibility in your hips as well as in your hamstrings, which also reduces inflammation and decompresses lumbar discs without placing excessive stress on your joints.
When you walk, your blood flow improves to the soft tissues and joints in your lower back, which also helps to reduce inflammation and aids in healing.
The increase in blood flow from walking also triggers the release of endorphins, which are your body's natural painkillers, which help to manage chronic back pain.
Regular walking also helps lower back pain by engaging core and back muscles, which also help to stabilize your spine and reduce your risk of further injury.
And walking, keeps your spine as well as your surrounding muscles, flexible and reduce stiffness in your hips, hamstrings and back, and unlike running or high intensity sports, walking is instead gentle on your joints, while also still providing the necessary mobility and it also promotes an upright posture, which also helps to decompress your lumbar discs.
Walking also helps to maintain a healthy weight, which also reduces the overall load and pressure that is placed on your spine, which helps to also reduce back pain and lower back pain.
The muscles that need strengthening for lower back pain are your core abdominals, transversus abdominis, glutes, buttocks and your hamstrings as these muscles support your spine and your pelvis.