3 Ways to Relieve Low Back Pain, According to a Corrective Exercise Specialist

Low back pain is incredibly common, with four out of every five people experiencing it sometime in their lives. Feelings of stiffness, tightness, and pain can occur for many different reasons, whether it be from sitting at your desk for too long or picking up those dumbbells incorrectly before a lift. Even something as simple as bending over to tie your shoes or picking up your kids can cause your back muscles to tighten up, resulting in pain. 

This pain, whether mild or severe, can make it difficult for us to reach our full potential in the gym. It can also make daily activities outside of the gym difficult. If this is something you’re experiencing, know you’re not alone, and there are actually quite a few simple ways to get “back” in action. 

To help you get started on your journey to eliminating lower back pain, we asked Corrective Exercise Specialist Tatiana Lampa what she’d recommend. As a corrective exercise specialist, Lampa “assesses the body from head to toe” to help her clients “move better with proper functional movement, motor control movements, strength training, and mobility drills.” She then develops an “exercise program that addresses any muscle imbalances, previous injury or prehabs the body.” Simply put, she’s an expert at helping her clients treat injuries and move better. 

Here are a few of the things she recommends: 

1. Motor Control Movements

Motor control exercises, also known as specific stabilization exercises, have been shown to have a positive effect on improving lower back pain. These exercises focus on stabilizing and controlling the spine and can include: 

• Clamshells
• Glute bridges
• Lateral banded lunges
• Step-down heel taps

As with any new exercise program, you should always consult your physician or physical therapist before attempting new exercises. 

2. Strengthen Your Core 

Your core is responsible for holding everything together, and a weak core can oftentimes be the culprit when it comes to low back pain. Lampa recommends exercises like “dead bugs, pallof presses, bridges, and step-ups” to target your core, glutes, and posture all at the same time. 

3. Stretch & Prioritize Mobility Drills 

Stretching often seems like it’s too basic to make a difference, but the truth is some simple stretches and mobility exercises can provide a ton of relief – so long as you’re consistent. Start with 5-10 minutes each day of the following exercises, and try to prioritize making time for these movements for at least 7-10 days: 

• Cat-Cow
• Child’s Pose
• Figure 4
• Standing Side Bends
• Hip CARs 

BONUS TIP:

In addition to stretching and strengthening your glutes, core, and hips, Lampa also recommends Hyperice’s range of therapeutic tools to help loosen tight muscles, reduce stiffness, and decrease inflammation. 

Lampa’s recommendations are a great place to start if you’ve been struggling with some generalized lower back pain. However, if you’re dealing with a chronic issue, or have severe pain, we recommend consulting with a specialist one-on-one for a more individualized treatment plan. 

Want more from Tatiana Lampa? Follow her @tatianalampa, or train with her on her app, Training With T, for workout plans wherever you go.