5 Home Exercises to Relieve Lower Back Pain

Lower back pain is a common health concern managed at Dubai physiotherapy clinics. Most people experience it at some time in their lives. It can happen suddenly or develop slowly over time, with the pain ranging from sharp and stabbing to a dull ache.

Nonspecific low back pain (not caused by any disease or spinal abnormality) is usually linked to muscle strains or spasms, nerve injuries, or degenerative changes. Specific low back pain, which is the more serious type, may be caused by compression fractures, disc herniation, infection, spinal stenosis, or neurological disorders. The good news is that there are many strengthening exercises you can do at home to alleviate low back pain. Doing so can increase blood flow to the area, reducing stiffness and accelerating the healing process.

Physical Therapist – Approved Home Workouts

1. Basic Bridges

This move, when done correctly, can strengthen the large muscles of the buttocks (gluteus maximus) that stabilise hip joints and lower back during movements.

• Lie on your back with arms by your side, knees bent, and feet flat on the floor.
• Keep your shoulders on the floor. Press your feet firmly onto the floor and slowly raise your hips, contracting your glutes and hamstrings as you do so.
• Hold for 10 to 15 seconds, depending on your tolerance.
• Repeat 10 to 15 times for each set of three.
• Remember to rest in between sets.

2. Lying Lateral Leg Raises

This move can help strengthen the hip abductor muscles, which are crucial for maintaining balance and mobility. When these muscles are weak, it can cause low back pain due to instability.

• Lie on one side and keep your lower leg slightly bent on the ground.
• Draw your belly button in toward the spine to engage your core.
• Raise your top leg without moving the rest of your body.
• Hold for 2 to 3 seconds at the top, depending on your tolerance.
• Repeat 10 times. Do the same on the other side. Perform three sets.
• Remember to rest in between sets.

3. Partial Curls

This move helps strengthen the abdominal muscles, which play a role in maintaining proper hip alignment and supporting the spine.

• Lie on your back with knees bent and feet flat on the floor.
• Cross your hands over your chest.
• Draw in your abdomen and tighten your stomach muscles.
• Curl your upper body forward until your shoulders clear the floor.
• Breathe out as you lift your shoulders. Keep neck in line with spine.
• Relax back to the floor. Repeat 10 times, for three sets.

4. Drawing-In Manoeuvre

This move is one of the many core stabilisation techniques taught to patients during the initial phases of physiotherapy for lower back pain. It trains your deepest spinal stabiliser muscles.

• Lie on your back with your feet flat on the floor, hip-width apart.
• Position your hands by your sides.
• Without holding your breath, pull your belly button in toward your spine.
• Tighten abdominal muscles as if you are trying to fit into a really tight pair of jeans.
• Hold it for 5 seconds, or as tolerated. Repeat 5 times.

5. Walking

• Walking is a safe, low-impact form of exercise that supports healing and overall recovery.
• It helps improve blood circulation, which delivers oxygen and nutrients to injured or stiff tissues, promoting natural healing.
• Regular walking also keeps joints moving, reduces stiffness, and gently strengthens the muscles that support the spine and lower body without placing excessive stress on these tissues.

Exercises and Activities to Avoid

Sit-ups and Crunches:

These exercises place significant pressure on the spinal discs and can worsen existing back issues or cause further injury.

Double Leg Raises:

Lifting both legs simultaneously while lying on your back places excessive strain on the lower back, increasing the risk of pain and injury.

Superman Exercise:

This movement forces the spine into hyperextension, creating approximately 6,000 Newtons of pressure on the lumbar spine, which can be harmful.

Standing Toe Touches:

These stretches place excessive stress on the discs and ligaments of the lower back, particularly when performed repeatedly or forcefully.

Twisting Movements:

Exercises such as Russian twists or uncontrolled, forceful golf or tennis swings can place added strain on the spine and worsen back pain.

High-Impact Activities:

Activities such as running or jumping increase impact forces through the spine, which can exacerbate lower back strain.

Heavy Lifting:

Lifting heavy objects—particularly when bending forward—can significantly increase pressure on the lower back and raise the risk of injury.

Chronic Back Pain Treatment Dubai

Low back pain can affect us in so many ways. It can inhibit your work performance, prevent you from engaging in physical sports, or exacerbate your temper. However, in most cases, it can be easily managed. How do you know if it’s time to consult a doctor for your low back pain? These conditions could indicate that something more serious is causing it:

• Pain has been bothering you for more than 6 weeks.
• Pain is severe and/or not improving or worsening.
• If at least one of these “red flags” is met — light tapping of the spine is painful, unexplained fever, weight loss, generally feeling unwell, family history of autoimmune disease, numbness or tingling of legs, or difficulty urinating.

If you are looking for a solution for your low back pain, seek professional help at Scandinavian Physiotherapy Center. They provide musculoskeletal physiotherapy, manual therapy, sports massage, and other treatments to alleviate pain and resolve injuries. Call them at +971 4 551 6126 to book an appointment today!