How do you modify exercises for lower back pain?

1 Assess your pain level

Before you start any exercise, you need to assess your pain level and how it affects your movement. You can use a scale from 0 to 10, where 0 is no pain and 10 is unbearable pain. Ideally, you want to keep your pain level below 4 during and after your exercise. If your pain is higher than that, you may need to rest, modify, or skip the exercise. You also need to pay attention to how your pain changes with different positions, movements, and loads. For example, you may feel more pain when bending forward, twisting, or lifting heavy objects. You should avoid or limit these actions and focus on exercises that don't aggravate your pain.

2 Warm up properly

Warming up is essential for any exercise, but especially for lower back pain. A good warm up prepares your muscles, joints, and nervous system for the activity and reduces the risk of injury. You should aim for at least 10 minutes of low-impact cardio, such as walking, cycling, or rowing. Then, you should do some dynamic stretches and mobility exercises to loosen up your hips, spine, and shoulders. Some examples are cat-cow, pelvic tilts, bird-dog, and spinal rotations. You can also use a foam roller or a massage ball to release any tight spots in your lower back, glutes, and hamstrings.

3 Choose the right exercises

The right exercises for lower back pain depend on your goals, preferences, and abilities. However, some general principles apply to most cases. You should choose exercises that strengthen your core, glutes, and back muscles, which support your spine and posture. You should also choose exercises that improve your balance, coordination, and flexibility, which enhance your functional movement and performance. Some examples are planks, bridges, squats, lunges, deadlifts, and rows. However, you may need to modify these exercises to suit your pain level and range of motion. For instance, you can use a chair, a wall, or a band to assist you or reduce the load. You can also adjust the speed, reps, sets, and rest periods to match your fitness level.

4 Maintain good form

Maintaining good form is crucial for any exercise, but especially for lower back pain. Poor form can increase the stress on your spine and cause more pain or injury. You should always follow the instructions and cues of your trainer or coach, or use a mirror or a video to check your alignment and technique. You should also avoid holding your breath, arching or rounding your back, or jerking or twisting your spine. Instead, you should breathe deeply and evenly, brace your core, and move smoothly and controlled. You should also listen to your body and stop or modify the exercise if you feel any discomfort or pain.

5 Cool down and recover

Cooling down and recovering are important for any exercise, but especially for lower back pain. A good cool down helps your heart rate, blood pressure, and temperature return to normal and prevents muscle soreness and stiffness. You should aim for at least 10 minutes of low-impact cardio, such as walking, cycling, or rowing. Then, you should do some static stretches and relaxation exercises to calm your nervous system and ease your tension. Some examples are child's pose, cobra pose, knee-to-chest, and hamstring stretch. You can also use a heat pack or a cold pack to soothe your lower back pain, depending on your preference and condition. You should also drink plenty of water, eat a balanced diet, and get enough sleep to support your recovery and healing.

6 Here’s what else to consider

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