Exercises for lower back pain

As a long-term lower back pain sufferer, it really depends on the root cause. I struggled for years to get an accurate diagnosis and as a result often did things that made it worse. If you haven't seen a doctor then that's the first step just to rule out anything more serious.

I found The Back Mechanic book really helpful long-term as there are some diagnostic tools in there as well as exercise suggestions.

Number one thing is posture and movement! Trying to maintain a good neutral posture even when sitting is essential, as well as transitioning from sitting to standing correctly (the above book can help with that). Try to stand up as frequently as possible, even if it's just to do a lap of the room or something.

Edit - as a side note I have found pilates to really help me strengthen my core and back, it may not work for you but could be worth a try. Definitely start with an instructor to make sure you are getting the positions right.

You want to concentrate on core strength

A sports physio suggested I get a gym / exercise ball - the kind you can sit on and which are cheap from Amazon.
Sit on it for c15 mins each day and gently push the hips back as far as possible - hold for a couple of seconds, then push forward. (Might want to be near a wall or desk when you first do it so you don’t roll off.)

It works the lower back and core muscles and helped my hip flexors and QL. BUT - it does depend on the source and cause of the pain. I do a tonne of back and core stuff as part of my sport but it’s usually as part of my training, the ball helped during the day when I’m sat on my bum for over 8 hrs at the computer.

I see a lot of negative opinions about the safety of Superman for the lower back. I avoid it for that reason.

I don't want to give any advice that is too generic or too specific. Exercises are usually best recommended by a physiotherapist. You can draw on the "fitness folklore" that circulates, or you can contact a professional.

What I can say, is that I used to have terrible back pain issues about 10 years ago. They were correlated with a time of great stress for me, and the associated weight gain, sedentary lifestyle, stress eating/terrible diet, slowed metabolism, weak immune system and more.

After suffering through nearly incapacitating back and knee pain for a few years, I set about reducing my stress, improving my diet and increasing my exercise. As I did all that, my back issues gradually resolved by themselves, with no particular treatment or back-pain exercice.

I'm not saying it will work for anyone. If your back issue is severe enough to require medical attention, then my example is not applicable.

But I do believe that, if you're not in an extreme situation, the greater issue is best (and most durably) taken care of by fixing the root cause, which is often multifactorial.

A holistic approach to the issue would be to simultaneously reduce the symptoms you are suffering from, like the pain, but also adressing the root cause.
One thing you might benefit from is carefully increasing the amount of exercise in your routine. One goal that is sometimes overlooked is building muscle around the injured part of the body, and thus, increasing the body's strength to support its weight as well as its capacity to heal itself (more exercise will result in an increased metabolism, and it also primes the body's rebuilding mechanisms, which in turn decreases the strain on the immune system).

In closing:
- treating the symptoms is good
- treating the root cause is better
- carefully increasing the amount of exercise would be of help in treating the root cause of back pain (after you've talked to your medical professional and been cleared for it)
- finally, dealing with a healthcare professional can't be replaced with anecdotal advice from other sufferers. I would strongly recommend that you consult someone reputable, with kinesiology/physiotherapy training.

I am going to list off some things and you will need to google. Work on your core, and also strengthen your low back... good mornings, reverse hypers, Romanian deadlifts,