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Tips for Lower Back Pain Relief

The lower back, also known as the lumbar spine, is a very special anatomical structure that connects to the thoracic spine above and the hips below. The lower back is mainly made up of 5 vertebral bones stacked above each other, which not only helps us support our body weight, but it also protects important nerve tissues such as the spinal cord. Within the lower back, intervertebral discs can be found in between each vertebral bone which provides cushioning and shock absorbing functions that protect the vertebrae during spinal movements. The vertebral bones are connected to one another by facet joints that allow stability and the capability for the spine to move in different directions.

The lower back has various important functions that help us live out our daily lives. Without it, we wouldn’t be able to perform basic motor functions such as lifting and carrying objects, as well as supporting our upright posture. Here are a few exercises that can strengthen your lower back which can assist with preventing certain lower back pain and injuries.

  1. Bottom to Heels Stretch

  2. Opposite Arm/Leg Raises

  3. Bridge

  4. Knee Rolls

Bottom to Heels Stretch (3 sets of 8-10 reps)

Opposite arm/leg raises (3 sets of 8-10 reps)

Bridge (3 sets of 8-10 reps)

Knee Rolls (3 sets of 8-10 reps)


Ricky Chen, Student Author

Honours Kinesiology Co-op

Undergraduate, University of Waterloo

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