Quick & Simple Standing Exercises For Lower Back Pain

Standing exercises for lower back pain

Quick & Simple Standing Exercises For Lower Back Pain

Are you struggling with lower back pain? Then you must try my quick standing exercise for lower back pain. Back pain is a frequent issue that affects people of all ages and lifestyles is lower back pain. Poor posture, muscle strain, injuries, and underlying medical issues are just a few of the causes. The pain can make it difficult to carry out daily tasks or even get a decent night’s sleep and can range from slight discomfort to crippling pain. In fact, one of the most common causes of disability worldwide is lower back pain.

I have worked in the fitness business for over 12 years and am a certified Pilates instructor, so I have witnessed first-hand how standing exercises for lower back pain may reduce pain and enhance spinal health.  In this blog, I will explore the causes and symptoms of lower back pain, discuss how standing Pilates exercises can be used as an effective treatment, and provide some tips and exercises to help you manage and prevent lower back pain.


Standing exercises for lower back pain

Watch the full you tube video for step by step instructions

Standing exercises work to strengthen the muscles in the lower back, hips, and legs, which are essential for supporting the spine and maintaining good posture. By focusing on engaging the core muscles, standing exercises can help improve spinal alignment, reduce pressure on the lower back, and increase overall stability and balance.

Benefits Of Doing Standing Exercises For Lower Back Pain:

Standard benefits:

– Promote flexibility

– Improve balance

– Strengthen muscles around the spine

Emotional benefits:

– Less stress on back, neck and hips

– More energy throughout the day

– Improve your mood throughout the day

Additionally, standing exercises can improve flexibility, which can help reduce muscle tension and further alleviate lower back pain. By incorporating standing exercises into your workout routine, you can strengthen your body and reduce the risk of future injuries, all while experiencing relief from lower back pain.

Is it hard for you to kneel down on the ground?

Standing exercises for lower back pain

I have found that standing exercises for lower back pain provide a beneficial and secure option for clients who may have difficulty kneeling on the ground or engaging in up and down movements. Throughout my years of teaching Pilates, I have worked with a diverse range of clients, many of whom have struggled with knee or wrist pain or have undergone prior surgeries that make mat exercises challenging. In these cases, incorporating standing exercises into their fitness routine has allowed them to still reap the benefits of Pilates while working within their physical limitations.

Causes of Lower Back Pain

One of the primary causes of lower back pain is poor posture. Poor posture, whether sitting or standing, places undue stress on the lower back, leading to discomfort and pain. Another common cause of lower back pain is a sedentary lifestyle, which can weaken the muscles that support the lower back, making it more susceptible to injury.

Finally, muscle imbalances, where one set of muscles is stronger than another, can lead to lower back pain as the weaker muscles struggle to support the spine adequately. As a Pilates instructor, I recommend incorporating exercises that target the core and lower back muscles to alleviate and prevent lower back pain caused by these factors.

Standing Exercises For Lower Back Pain

The standing exercises I opted for today are common Pilates exercises which you might be familiar with or have tried before. These particular exercises are highly beneficial for you to increase your lower back flexibility and activating your  transverse muscles.

Standing exercises for lower back pain
INHALE as you lengthen your spine.

  1. Stand facing a wall about arms length distance with your knees bent and feet hip width apart.
  2. Place your palms against the wall, spread your fingers and push firmly into the wall as you begin to send your hips back.
  3. Inhale as you lengthen your spine. Imagine trying to balance a cup of coffee on your lower back. Take a couple deep breaths here.
  4. Remember to look in between your hands, avoid arching your neck.
  5. When you’re ready, take a deep breath and EXHALE as you pull your abdominal muscles up towards the spine. Hold for a couple seconds and INHALE as you lengthen your spine back to the starting position.
  6. You will repeat this motion for about 6-8 repetitions. You will notice your lower back will begin to unlock  as you increase the repetitions.

Standing exercises for lower back pain
EXHALE : Pull your abdominals up towards your spine.

From my experience, clients frequently make the following mistakes while performing these exercises: 

  • Holding their breath while moving the spine. 
  • Thrusting their hips forward instead of engaging their abdominal muscles,
  • Failing to fully lengthen their spine
  • Placing alot of strain on the neck 
  • Sagging in their arms and shoulders
  • Performing the exercises too quickly.

Tips For Incorporating Standing Exercises Into A Fitness Routine

As someone who spends a lot of time sitting at a desk, I recommend taking 3-5 minute breaks throughout the day to perform standing exercises as frequently as possible. Doing so will not only increase your productivity, but also promote movement and circulation around your office.

For optimal results, consider incorporating standing stretches and exercises to strengthen your lower back. Remember that your body requires a balance of both strength and flexibility to maintain its overall health.

It’s important to focus on effective breathing techniques to engage your deep core muscles. Without proper breathing, it’s difficult to activate your transverse abdominal muscles and strengthen them. So, be sure to prioritize proper breathing to achieve the best results.

Tips for Safe and Effective Standing Exercises

Standing exercises for lower back pain

If you’re planning to do standing exercises on your own at home, it’s crucial to prioritize safety and effectiveness. To achieve this, keep in mind the following tips:

  1. Use a wall to support your bodyweight. Avoid using a chair because it may flip over.
  2. Pay attention to your body’s signals and respond accordingly.
  3. Refrain from pushing your joints beyond their limits.
  4. While performing standing stretches, avoid overextending your knees.
  5. Execute movements at a moderate pace to reduce the risk of injury.
  6. Employ controlled breathing techniques to guide your movements.

By incorporating these exercises into your daily routine, you can experience the numerous benefits of standing exercises and improve your overall health and well-being.

Check out my other blogs: 5 Fat Burning Exercises To Slim Your Hips That Won’t Kill Your Knees.

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