3 Simple Exercises that Stop Low Back Pain

In Part I, I discussed how I slipped a disk in the gym many years ago and how this injury kept coming back.

In Part II, I discussed the exercises to avoid at all costs if you have a low back injury.

In this final post, Part III, I will discuss the solution to low back pain.

The Correct Way to Prevent Recurring Low Back Pain.

The best way to prevent low back pain is to strengthen the low back muscles while your back is in the proper alignment.

There are three main exercises you want to focus on…”planks”, “bird dogs” and “supermans”.

Here is a Video of a Great Demonstration of “Supermans”

This guy does a great job of showing why this exercise is so good.

Do you see how his lower back is curved correctly throughout the entire exercise?

With this exercise, you are building the muscles while the spine is in proper alignment.

You can’t round the spine at all, which makes this exercise ideal for rehabilitation.

Here is a Video of How to Do “Planks” Properly

Here is a Video of a Guy Doing “Bird Dogs”

This guy isn’t showing the best form in the world.

What you want to do is hold for 5 seconds in a straight position and then alternate just like he does in the video and hold again in the straight position for 5 seconds.

This exercise works the small muscles in the back called the multifidus muscles.

There is an entire book on this exercise called “The Multifidus Back Pain Solution: Simple Exercises That Target the Muscles That Count“. The author of this book believes that the key to solving back pain lies in working the small mutifidus muscles. After doing this exercise for 4 years, I completely agree!

Why These Three Exercises Work So Well Together

1) “Supermans” reinforce correct curvature of the lower back.
2) “Planks” strengthen the core and build abdominal endurance to protect the spine.
3) “Bird Dogs” strengthen the multifidus muscles which quickly alleviate back pain in the majority of people with low back injuries.

How Many Times Per Week?

I would recommend that these exercises are done in the same order as listed here, three times per week.

Do 10 reps of “supermans” on each side… holding for 5-10 seconds in the flexed position.

For “planks”, do the regular version for 2 minutes and add the side versions as you gain more abdominal endurance.

Finally, finish up with the “bird dogs”… 10 reps each side and hold for 5-10 seconds just like you do with “supermans”.

These Exercises Have Vastly Improved My Quality of Life!

I have been 100% pain-free for 17 years now.

If you know of anyone with chronic back pain, please refer them to this three-part post.

If I would have had this 26 years ago, I would have saved myself from years of pain and misery