Lower back pain can be extremely annoying and dangerous. Check this out if you want to strengthen your back as well as alleviate the pain.

What is the main cause of Lower back pain?

Have you suffered severe lower back pain the day after doing your squats or other compound exercises?

This is probably because you have a weak core

Severe lower back pain due to a weak core

When muscles synchronize their movements, our bodies perform at their best. Back pain or injury can occasionally be caused by weak muscles, particularly those in your core and pelvis.

Resting for a few days can sometimes help relieve lower back pain. However, it is a temporary method, which means that it can return at any time and cause serious injuries.

If you want to go heavier without injuries, here are 3 ways to strengthen your lower back and alleviate the lower back pain.

2. Exercises to alleviate Lower back pain

Stretch

This can lead to the avoidance of injuries, an improvement in blood circulation, and relief from persistent lower back pain.

Spinal rotation improves mobility and lowers the chance of strain or damage to the hips and spine by stretching the muscles around the spine.

Check out these two easiest stretch movements that you can do within 10 minutes to help alleviate your lower back pain.

Lumbar rotation

Draw in your abdominal muscles and hold them throughout the exercise while lying on your back on the floor with your feet flat on the floor and your knees bent to 90 degrees. Kneel to one side, keeping hips in contact with the floor; hold for ten seconds, then switch.

Kneel to one side, keeping hips in contact with the floor; hold for ten seconds, then switch

Cobra Pose

This simple yoga pose increases spinal mobility while stretching your hip flexors, chest, and shoulder muscles. Low back discomfort may be prevented or lessened using back-extension exercises like the cobra posture.

2. Glute Bridges (3 sets of 10-20 reps)

The large muscle in the buttocks is called the gluteus maximus, one of the body's strongest muscles. It controls hip mobility, including squatting and other hip extension exercises.

The lower backache might be worsened by gluteus weakness. This is due to the fact that during activities like walking, they provide a crucial stabilizing role for the lower back and hip joints.

**Glute Bridges**

**Squeeze your glutes** and use that to lift your hips up toward the ceiling
**Hold for 3 seconds** and come back down

3. Hip hinge (3 sets of 10-20 reps)

The hip hinge exercise can help you build core strength, which might alleviate back pain, enhance balance, and improve trunk flexion, extension, and rotation. The glutes, hamstrings, and abdominal muscles are the main muscles used in the hinge motion.

**Hip hinge**

Start standing with your feet **shoulder-width** apart on the ground
Pushing your hips back and bending forward. Your spine should be in **a neutral position**, and your knees can be slightly bent
**Squeeze the glutes and push the hips forward** to go back to standing until the torso is at a 45-degree angle to the ground

If you have 30 minutes each day, we recommend combining these three exercises in your daily routine to get the best results in relieving your lower back pain. If you are a busy person, you can do one exercise daily for 3 days/week, as each only takes 10-15 minutes.

However, the first step to be taken into consideration is adjusting your form properly when doing exercises. If the backache persists, it is strongly advised that you see a doctor and receive the appropriate treatment for your situation.

If you want to get a proper definition of your Back, check out our Back Beserker Programme now