Your lower back has been hurting, huh? I understand the frustration! Unfortunately, low back pain is quite common. I have dealt with it as have many of my clients. The reason for the pain can stem from various sources such as poor posture, sedentary lifestyle, injury, or even sleeping the wrong way. The good news is that you don’t have to let it stop you from doing what you love or feeling good. There are several natural ways to prevent and relieve lower back pain that you can start implementing right away. This blog will focus on general back pain that tends to creep up on us over time from poor posture, weak muscles, age, or improper lifting.
KEY POINTS OF THIS ARTICLE
- 5 of the best exercises for lower back pain and core strength
- Why moving and stretching matters
- Foods that help reduce pain and inflammation (and which ones to avoid)
- 8 anti-inflammatory supplemental herbs to include in your diet
- 5 natural topical treatments for combating low back pain
Common Causes of Lower Back Pain
Back pain may feel like a general, overall discomfort or a more sharp pain when you twist a certain way or lift something too heavy. For some, back pain comes and goes while for others it is more chronic. Back discomfort can come from improper lifting, sitting too long, lack of exercise, stiff muscles, inflammation, postural issues, manual labor, weak muscles, tight hips, exercising too hard too soon/too often, pinched nerve, slipped disc, or an acute injury. If your back pain is related to a pinched nerve or slipped disc you should talk to your doctor or physical therapist before performing any exercises.
5 of the Best Core Exercises for Back Pain
The “core” is the central point of our overall strength and stability. Most people identify the core as the abdominal “6-pack” muscles, but it is actually made up of several muscles which includes the internal/external obliques, transverse abdominis, gluteal muscles, hip flexors, erector spinae, and more. Essentially this means that your stomach area, back, sides and butt can all impact your lower back. These core muscles support the spinal column, improve balance, and help maintain good posture. When these muscles are weak it can lead to poor posture which can strain muscles and cause other muscles to take over and work too hard. Additionally, tight muscles can pull on the pelvis or spine, resulting in an aching low back. When the core muscles are strong they take on more of the workload and support proper biomechanics that prevent injury.
In my many years as a personal trainer – and as someone who has dealt with back pain – I’ve come to love these five exercises because they are both safe and effective for most people. Plus, you can do them anywhere, anytime, with no weights or special equipment. I would suggest performing these exercises at least 3 times per week because consistency is key to building strength.
For the full instructions on how to properly perform these exercises, please watch the video below where I explain all five of them.
NOTE: The exercises included are not meant to address back pain that is a result of acute injury such as a car accident, slipped disc, or hard fall. Please consult your PCP before attempting these exercises and do so under the supervision of a certified trainer.
1. Elbow plank
The elbow plank is a popular exercise these days for good reason. It will work your entire core and your shoulders. This can be modified and done on your knees as shown in the video, or by starting in a push-up position on hands and toes if it’s challenging to start on your elbows/forearms.. Begin with 15-30 second holds and try to increase your time each week.
Form notes:
- Brace your core, as if someone were about to punch you in the stomach. Maintain that tight feeling the entire time, but make sure to breathe!
- Elbows directly below your shoulders
- Don’t clasp your hands – keep them parallel to each other with hands flat
- Draw shoulders away from your ears
- Squeeze your glutes and thighs tight
- Keep a flat back – don’t let your lower back sink down toward the floor and don’t lift your hips up in the air.
2. Side Plank
This exercise follows similar principles as the elbow plank but is done on one side of your body at a time. This can be modified by bending your knees as shown in the video.. Begin with 15-30 second holds and try to increase your time each week.
Form notes:
- Elbow underneath your shoulder
- Body is straight with feet, hips, and shoulders all in one line
- Keep neck in line with spine; avoid tucking your chin
- Do not round your back or shoulders
- Brace your core and squeeze glutes and thighs
3. Quadruped (aka Bird dog)
This exercise is performed on all fours in a tabletop position, hence the name quadruped. This will help to work your back, abs, and glutes while also improving balance and stability. For beginners, start by just holding the position for about 20 seconds. Once you’ve progressed to feeling stable, you can advance to adding movement as demonstrated for 10-20 reps on each side.
Form notes:
- Start with knees directly underneath hips and wrists directly underneath shoulders
- Maintain a flat back
- Contract your belly button in toward your spine throughout the entire exercise; don’t let it drop toward the floor
- Squeeze the glute muscles of the straightened leg
- Think of lengthening your body – stretch your front arm forward and back leg behind you
4. Dead Bug
Think of this like an upside-down bird dog or a bug that flipped over on its back. While it’s not a pretty name for an exercise, it’s great for working on core stability and hip flexors in a gentle way. Start with 10 reps on each side and increase over time or add a light weight in each hand to make it more challenging.
Form notes:
- Brace your core, keeping belly button drawn down toward the floor throughout the exercise
- Keep only a slight space between your low back and the ground
- Don’t rest your arm or leg on the ground when you lower them
- Move slowly with control
5. Hip Bridge
This exercise works your midsection but puts more focus on the hips and glutes. This is also a great one to help counteract a round low back and tight hip flexors which happens when sitting most of the time. You might want to start by simply holding the position for 15-20 seconds to focus on a proper position and getting your glutes to activate. Or you can do 10-20 reps, taking a pause at the top on each rep and very slowly lowering back down.
Form notes:
- Keep the weight in your heels as you lift, not your toes.
- Adjust foot and knee position as needed if this bothers your knees by moving knees and/or toes slightly in or out
- Notice where you feel it – if your hamstrings (back of the thigh) or low back feel it most, you likely need to increase glute strength. Luckily, this exercise will help!
Don’t be fooled if you think these are “easy” exercises. Oftentimes we think that if our abs aren’t burning or we’re not doing fast repetitions we’re not getting a good core workout. These exercises may feel differently and require more focus and slow movement, but if you do them right, they are powerhouse exercises that not only help to tone your midsection but also prevent low back pain and support stability and balance. Plus, they are much safer than exercises like crunches for your back.
Move More & Don’t Forget to Stretch
While core exercises are king for strengthening and supporting the low back, basic daily movement like walking is also important for keeping your body and back limber. If you spend most of your day sitting, then set an alarm on your phone or smart watch to remind you to get up and move every hour. Take a 10-min walk outside, go up and down the stairs at work or in your home, or do some standing stretches wherever you are.
Regular exercise may also help, depending on where your back pain is stemming from. Try swimming laps, an easy jog, yoga, dance or walking for 20-40 minutes, 2-5 days per week. Daily movement and stretching helps to loosen up tight muscles, enhance mobility, and improve blood flow to deliver nutrients for healing muscles.
If activities like gardening, biking or weightlifting tends to aggravate your back pain, then you may need to have your movement patterns assessed by a professional, or simply back off if you experience sharp pain.
If you are highly active, such as a runner, triathlete, do CrossFit-type workouts, or play team sports then be sure to spend 10-20 minutes stretching after every workout as well as using a foam roller to loosen up tight muscles and improve blood flow to your back and legs. Keep in mind that back pain is frequently connected to tight hips, hip flexors, hamstrings, lats, or glutes. These muscles should be carefully warmed up and stretched after every workout to protect your back and reduce pain.
Foods & Herbs for Lower Back Pain
Physical activity is not the only way to combat back pain. One of the underlying reasons that our bodies often hurt is due to inflammation. This could be ongoing systemic inflammation from food and lifestyle, or a particular area like back muscles that are inflamed from a workout or strain. Your eating habits have a significant impact on how you feel day to day. Many foods are pro-inflammatory and can make pain worse, while other foods and herbs are anti-inflammatory and can reduce pain. Think of it like taking an NSAID (non-steroidal anti-inflammatory) like aspirin or Ibuprofen, but in food form. The difference is food benefits various aspects of your health and addresses root causes, while an NSAID can cause liver and kidney damage over time and only provides temporary pain relief. So, instead of turning to the bottle of pills, focus on filling your diet with anti-inflammatory foods.
Pro-inflammatory foods to avoid:
- Fried foods (French fries, potato chips, fried chicken, etc)
- Processed meats (sausage, bologna, salami, hot dogs, etc)
- Refined sugar and carbohydrates (soda, cookies, white bread, etc)
- Alcohol in high amounts
Anti-inflammatory foods to enjoy:
- Fruits (dark berries are a great source)
- Vegetables (mix up your colors often to get all of the benefits)
- Olive oil
- Salmon, mackerel, sardines
- Flaxseeds & chia seeds
- Walnuts
- Ghee (clarified butter)
Anti-inflammatory herbs and spices to add to food/drinks:
- Turmeric – add to foods, make golden milk tea, or take in a capsule form for a more potent dose
- Ginger – add to foods, make golden milk tea, or take in a capsule form for a more potent dose
- Cinnamon – add into a protein shake or smoothie, use in desserts to add sweetness, or sprinkle on cereal/oatmeal
- Garlic – use in cooking or take in a capsule form
- Rosemary – sprinkle into pasta sauces or salad dressings, or use in cooking meats
- Nettle leaf – brew into a tea or take as a tincture
- Cat’s Claw – make a tea or take in capsule form
- Holy Basil/Tulsi – brew into or a take as a tincture
Incorporating these foods into your diet daily may be easier than you think. Each week or so, purchase new variations at the grocery store and eat some every day. For instance, one week you could include berries in your breakfast, add walnuts to your salad or snack, and have salmon made with garlic 1-2 nights at dinner.
You could also make a daily smoothie or protein shake for any meal. This is a convenient way to consume many of the ingredients above. Try my Superfood Protein Smoothie to get leafy greens, berries, flaxseed, chia seed and cinnamon in one meal. You could also have a golden milk tea each day at breakfast or before bed to get several herbs in a calming, delicious drink.
Essential Oils for Pain
While diet and exercise are optimal long-term solutions to low back pain (and muscular pain of many types), sometimes you just need fast relief! Certain essential oils are a perfect “quick fix” for fast pain relief, but unlike many topical treatments, essential oils are completely non-toxic and help to reduce inflammation and promote faster healing. Make sure you are using 100% pure and tested essential oils to ensure efficacy and safety. Many oils online or at the local store contain synthetic fragrances and contaminants. They may smell nice but likely won’t do anything to improve your pain since they are not pure.
When using essential oils for pain relief you should dilute them first, then apply directly to the low back or area of pain. Because essential oils are so potent, they should be mixed with an oil like fractionated coconut oil, almond oil, jojoba oil, grapeseed oil or even unscented lotion. This helps to protect the skin and increase absorption. Adults can generally use about 5-10 drops of essential oil per tsp of carrier oil. However, I often find that even 2-3 drops is plenty for pain relief. Start first with a small dose, then add more if needed if after 20 minutes the pain remains.
Best Essential Oils to Relieve Lower Back Pain
While many essential oils contribute to pain relief, these are some of the most studied as well as my personal favorites for how effective they are at reducing back pain and muscle tension.
- Peppermint – helps to relax muscles and the menthol in it provides cooling pain relief for muscles.
- Wintergreen – often referred to as “nature’s aspirin”, wintergreen can reduce swelling and its methyl salicylate is a powerful anti-inflammatory.
(Note that wintergreen and peppermint combined has been found to be more effective than using them alone)
- Deep Blue – this essential oil blend from doTERRA includes peppermint, wintergreen, helichrysum, ylang ylang, blue tansy and more which all contribute to pain relief, reducing inflammation, relaxing and healing muscles. I recommend that anyone with frequent muscle pain keeps this in their medicine cabinet! It also comes as a cream you can easily rub on as well as in a mess-free stick.
- Frankincense – improves circulation, relieves pain and inflammation
- Turmeric – just as turmeric can be added to food or taken in a capsule, you can also get it in an oil form to apply topically.
Are you feeling better already, knowing that there are several things you can control and start right away to manage your back pain? I hope so! If this list feels overwhelming, simply pick a few ideas to start with. For instance, get some Deep Blue rub for immediate relief, put a few anti-inflammatory foods on your grocery list for your next trip to the store (or start eating whichever ones you have at home), go for a walk today, and pick one core exercise to do tomorrow. Repeat daily for one week, then pick some new foods and exercises to incorporate into your routine. Hopefully these will become habits and your back pain will be only a memory!
One More Thing to Keep in Mind
Sometimes our bodies hold tension, stress and emotions in places like our upper back and neck, low back, and hips. If you’re having a hard time determining where your pain is coming from and why it won’t go away, you might need to address some deeper emotional issues such as pent-up anger, lack of forgiveness or even simple daily stressors that could be better managed.
The Bible says, “Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you.” – 1 Peter 5:6-7
Dwelling on stress or hurt and not having a healthy way to release them does nothing but hurt you. Release them to God and let him take care of them or whoever else may involved in your emotional state. I have seen people physically healed simply from releasing emotional pain to God and letting him heal their hearts. Quite often, then physical pain leaves the body at the same time as the emotional pain.
Need More Help?
If you could use more personalized help for any bodily pain, diet, or general health and wellness, visit my Programs page to learn more about what I offer, or contact me at [email protected] for a free consult! If you’d like to purchase essential oils, then shop at www.mydoterra.com/renewalfitcoach. When you buy under my enroller ID (10726227) you’ll also get a free wellness consult, help with knowing how to use your oils, access to tons of great VIP resources and a FREE gift from me!
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