I lived with lower back and neck pain most of my life. A moderate case of scoliosis, two pregnancies and a desk job didn’t help my case.
Since the lower back and neck pain was always there, I just accepted it as a given. I would do an exercise here and there when it was particularly severe and then go back to my old ways until next time.
And then one day it hit me: why live with lower back and neck pain when I can alleviate it for good? I already knew the exercises. All I had to do was create a consistent routine to perform them at least twice per week so I never have to go to those “I can’t make sudden movements or my back/neck will snap” periods again.
If you also struggle with lower back and neck pain, you will really enjoy the rest of this article. I am sharing my favorite exercises that help me with pain relief and an explanation of why they are so effective.
1.Neck extension exercise
I dare to make a guess that the only people deliberately exercising their necks are professional bodybuilders.
For some reason for the rest of the physically active population it is a completely neglected muscle group.
Like any other muscle in our body, the neck needs regular targeted exercise to be strong and free of pain.
2. Deep core activation
Everyone wants abs. Abs are sexy. Abs are the IT thing right now. But you know what is even better than abs – life without constant nagging lower back pain.
While a six pack is a great beach accessory, it is the deeper muscles in our mid area that hold everything into place including our spine.
These muscles get activated by a different set of exercises than the usual crunches and bicycles we go to for toned abs.
Exercises that activate the deep core muscles are great at any point but are especially important if you are suffering lower back pain after pregnancy.
3. Loosen up tight hips
Hip tightness causing lower back pain was probably the biggest surprise in my quest for lower back pain relief. I was always looking for exercises and stretches that target the lower back itself.
Until I read that tightness in your hips can “pull” your pelvis forward and thus put extra pressure on your lower back. This is especially common with very sedentary jobs. Surprise, surprise…
Once I started doing stretches and exercises to loosen my hip muscles, I noticed a significant difference in the way my lower back feels.
There is an especially brilliant hip flexors deactivating exercise you should check out on the Mind Pump You Tube Channel. https://youtu.be/qSUawKQsE8Y
4.Squats
I stumbled upon this discovery by total chance. I can sing praises about the benefits of squats forever but I didn’t consider lower back pain relief to be one of them.
I’ve had lower back pain for almost 20 years now. As much as it bothers me, I am also used to it just being there. Until one day I realized I don’t feel it.
It was the weirdest thing. I started analyzing and realized I haven’t felt it for 3 weeks. Which coincided with the period since I started working with a personal trainer. We’ve been focusing a lot on squatting with weights and proper form and it was paying off in unexpected ways.
I experimented for a few weeks with and without squats and without a doubt it was making a significant difference on how my lower back felt.
You really, really don’t need to live with lower back and neck pain
Long-term lower back and neck pain can really grow on you. You are so used to the achy feeling that you accept it as a fact of life. But with no more than 15 mins twice a week you can create strong muscles in these areas that will help you enjoy your life pain-free. Doesn’t this sound amazing? Just try it for yourself and see how it goes.
Disclaimer: as usual I am eager to share tips that have helped me live a healthier life with more confidence. But I am not a medical professional and you will be better off discussing any serious concerns with your doctor.
