Exercises For Lower Back Pain And Sciatica – Switching Gears

The most fundamental thing in life that we are taught is right under our nose…To stay active.

But there is one thing besides this that rarely ever goes noticed.

Being RE-ACTIVE. There is not enough emphasis on the fact that you need to act on your set backs. You’re always being told that you should be active.  Well likely you are, but ask yourself this:

“Am I doing it right?”

What I mean by that is too many times, we find ourselves in a hole. Our bodies change in response to what we eat, what our pain is, and for many of the health reasons that do not simply allow you to.

When you find that moment, the moment to say “I will not fall a victim” to my troubles and inactivity, is the day you work each and every day and time for a tangible and long fulfilling goal.

Many people don’t realize the amount of burden they are placing on their mental health, body, and pain by not taking action and re-action, and in this article I want to talk about these 4 made-ready, get it while its hot concepts:

  1. The cause of not exercising on your Lower Back and health
  2. Can exercising be right at this time for you?
  3. Pick the right exercises you need
  4. You made the right call to action, by re-action

And what If I showed you how you can relieve and eventually stop your sciatica nerve pain with just a tennis ball?

Wouldn’t that be an amazing thing?!

I will be going over these concepts, giving you the exercises for lower back pain and sciatica, and In my efforts to you, I want to help get you back to your feet so you can live more in harmony.

“Cause” You Didn’t Exercise Your Pain Away – Stay Active and Reactive

Exercising revels many satisfactions, but it Unfortunately can’t be said the same for choosing not to exercise.

What’s the most important element or elements to better health? Are they any of these:

A) Activity

B) The foods you eat

C) Exercise

D) Mental wellness

D) All the Above

Here’s a hint: It’s not one individually.

Like a gear has other gears to power it, health is a self-reflection of it.

See, the majority of us believe that you can get through one element without the other. You have to look at your lower back pain as an integration of all.

When you cancel one to add two, you lose great value in treating your pain. This is what I call the triangle of health. As represented:

The triangle of health describes the cost to forego one thing for another. You want to maximize your time, the cost to do them, and quality of the exercise

What does this have to do with your lower back pain? Aha! Good thought. You need to TRY to promote good health in all areas to relieve you of causing:

  • further stress
  • muscle tension to the pain in your back.

…Most people that suffer from both specific and nonspecific chronic lower back pain for example; believe the best action is to rest. And if you didn’t know already, you actually lose more than you gain by taking this action. Before you know it your muscles are asking for your help to rebuild them, and your tissues are crying out to get rid of the inflammation. You can risk a couple of things by not exercising when in pain:

  1. Stiffness
  2. Weakness
  3. Muscle strength
  4. Loss of conditioning
  5. Stability lost
  6. Loss of alignment
  7. Improper posture
  8. Anxiety
  9. Depression
  10. Abdominal pressure on your spine

A close look at what’s happening to your spine:

Let’s talk about nutrition to your spinal disc. The nutrients your body absorbs from the daily foods you eat circulate in and around your spinal disc. When you have alack of exercise, the disc can no longer omit the nutrients to flow through. This leads to a quicker degeneration of your:

  • overall spine
  • posture
  • and an increase in your pain.

These are many of the reasons why you are having trouble with:

  • Disc degeneration
  • Herniated disc
  • Osteoarthritis
  • rheumatoid arthritis
  • Spinal stenosis
  • spondolythesis
  • curvature
  • bulging disc
  • thinning disc

Did you think that was all? Your back will continue to swell. Further swelling will cause your nerves to become more irritated, and if you already have a disc herniation to begin with, it will cause a higher amplitude in pain.

What can follow is weight gain. Gaining extra weight in your mid section puts extra weight on your abdomen, causes your pelvis to lean forward, and puts further stress on your lower back.

Results of non-exercise prove the following:

1. Lie around. This is the rule of all rules. I know that the back pain you have is knocking at your door day to day wanting to come in and crash on your couch, seat, or bed.

Topic/Idea 2

Exercising Is MOST Definitely For You, Still Question it?

There is a lot of discussion on whether you will have the capability to exercise. Simply put, YES.

  1. At any level of pain
  2. At any Age
  3. And at any athletic level

You can integrate a workout for your lower back pain with precision.  If that is true, why do so many of you NOT go through with it in the beginning?

Fear is the #1 reasons that will drive you away from exercise. Your amygdala -the fear receptor in the brain- , will alter your perceptive to the pain you feel, and drives you away.

There’s a couple questions you can not only begin to ask yourself right now but you can offer a re-action from them without checking in with your doctor right away.

To find out you should ask yourself these “Am I” questions:

[frontend-checklist name=”Next action steps”]

If you had an answer for  1, 2, 3, or even all 4 of these questions, give yourself a pat on the back because you’re in better shape than you might have thought. This self assessment ensures:

You can begin to slowly work your way into exercising again!

Great news, but what do you have to actually implement so you get better?

Most acute back pain gets better within a few weeks, and Its proven to me that exercise therapy does little to no effect on reducing my inflammation. You should immediately start with the following instead:

  • take a pain reliever. Ibuprofen, Naproxen.
  • use ice and heat
  • continue with your daily activities at a lower impact

As a previous and occurring acute lower back pain patient, (and man do I constantly struggle with) I found that most acute back pain related injuries were non-specific, meaning you didn’t need regular strengthening exercise at all, let alone exercise therapy.

Rather so, if you pain last less than 2 weeks, you should proceed with the following:

If you have Nonspecific acute pain do this:

  1. Visit your doctor
  2. You will likely be told to continue with normal exercise as soon as possible
  3. Avoid bending or twisting exercises, and activity

What you wouldn’t need to do are:

  • strengthening exercises
  • aerobic conditioning
  • flexibility exercises

Stay clear from these activities, because its not recommended for your pain. Your pain typically subsides within a couple weeks.

Does his mean I’m telling you to get rest? not entirely…

You can get away with bed rest for two days at the most without exercise, but mark my words…

the road to recovery becomes longer.

This is because you can achieve recovery through your mobility. If you were mobile before, you’ll be able to apply low impact moving to begin.

Truth of the matter is, everyone has a different “type and level of pain” so being “diligent and consistent” about what exercises you do is vital.

What about a fresh wound?

When you lower back pain is fresh, the best thing to do is to stay active. “Practically” if you have acute and sub-acute pain, it is best that you begin to exercise immediately. One of those reasons is not getting too much rest to the point where your pain doesn’t heal. But How can you tell if it is manageable?

If you can stand up, walk around, lift just about the same amount of objects you are used to, you can begin to implement an exercise program.

You can engage in exercise if your pain shows to be:

  • tolerable
  • no severe symptoms
    • Numbness, tingling, weakness in your legs and feet

You can proceed to do the most basic exercises on your own. If you are in the early stages of acute pain, you’ll want to begin activity as soon as you can.

What if your Pain is sub-acute?

The best formality is to understand your body. Don’t exercise when your body is hurting since it will cause further inflammation with pain. At this level do the following:

  • Book an appointment with your chiropractor
  • Visit the doctor for a discussion on recommendations


Continue with exercise by doing the following activities:

  • walking a shorter distance
  • stretch
  • flexibility exercises
  • stationary bicycles work well
  • swim

What about safety?

My ultimate and number 1 concern is your safety. I can teach you how to proceed with exercising, but without your blessings to let me help you, it means I’ve failed myself, and not you.

My friend wouldn’t trust me the very first time, so why should you?But with work after work, he soon gained my trust. And if you believe in that, I say the following:

It is its safe to exercise with sub-acute lower back pain.

In the same way you came through with “acute” lower back pain, you can can apply the same methods with one goal in mind.

To Improve your health!

More often than not, acute back pain is an awareness step. What I mean by that is that even though you don’t need much exercise to better the pain, you do need a plan.

Listen to what your body is spitting back at you. It’s there saying: “Hey, listen to me I’m on your side.”

If today was not the best day to exercise, scale back so you can better manage your pain.

Are you in chronic pain? See below.

There is no doubt about getting exercise. Your muscles need strengthening.

How you go about it is the most important thing. Take action with going to see a doctor or a chiropractor first. Begin an exercise program through them.

With exercise, you want to achieve three outcomes:

  1. Improving flexibility with strength, and improve your performance in endurance activities.
  2. exercise to reduce how intense your pain in
  3. Improving fears, concerns, and your attitude

 For Sciatica:

You will most definitely want to exercise if you have sciatica. Without exercise your muscles and spinal structures don’t stay conditioned.

What is most important is to bring good health to your disc. Your movements as little as they are will help keep the disc healthy, and prevents the pressure on your sciatic nerve.

Exercise Done The Right Way

Nearly every morning for a month straight I would roll out of my bed in agony. My pain was debilitating, as much persistent. You could easily predict my routine.

  1. Wake up to the sounds of my awesome(not) alarm
  2. Turn to the side of the bed
  3. I place my feet firmly on the carpet ground
  4. A hunch on my back
  5. I would sit there for the next 3 minutes

The work before work started. I really did struggle to head out the gates early mornings. The last thing on my mind was the word “walk”, let alone exercise.

I took a more thorough look at my options. I checked with my doctor. He advised me to begin with light exercises that wouldn’t aggravate my lower L3-L5 disc, and keep my hips loosened up.

That day at work was one of the toughest man. I kid you not. Although my co-workers knew I was in pain, I still somehow, someway pushed through it. I limited my sitting to 10 minutes down, 10 minutes up. My lifting of objects dropped substantially. I couldn’t thank my co-workers enough.

Later this day I went home and began with a couple light exercises. I was off to the right start!

Here is what I did my pain that lasted 2 months:

  • Child Pose stretch.

How to do it: 

  1. Grab a mat, or a blanket. Kneel down and sit on your heels if you can.
  2. Lean your body forward, extending your arms and hands in front of you. Rest your forehead on the floor at this position.
  3. Hold it for about 1 minute.

What if it hurts?

Move your arms close and cross them over, and rest on your forearms.

  • Cow stretch

How to do it:

  1. Get down on all fours with your hands under your shoulders, knees under the hips and your back up to a natural arch, and keep your head in alignment with your spine
  2. Exhale slowly and bring your back up, keeping your head facing fully to the ground.
  3. Now reverse the movement

What if it hurts?

Move slowly and reduce your range of motion

  • Clam.

How to do it: 

  1. Lie down on the ground. Turn to the left side of your body with your knees being bent at 90 degrees in front of you with your feet on top of one another.
  2. Keeping everything together, and your hips vertical, lift your right knee up and far as possible from your left.
  3. Hold it there for 10 seconds, feel it stretch.
  4. Bring it back down to your left foot, and repeat it 15 times for 10 seconds
  5. Now lay on your right side and repeat

What if it hurts?

Don’t twist your lower back when you go through the movement.

There are other circumstances that will prevent you from a free-range of motion such as bending, and twisting. These exemplify:

  • Degenerative Disc Disease
  • Herniated disc
  • Osteoporosis
  • Sciatic Nerve
  • Curvature of the body

I never said it was going to be easy, but the good news is that you don’t have to work yourself to exhaustion. So don’t seat just yet.

This is what you can do right now to improve your quality of life the same way I have been doing for the past 6 years.

  1. Begin Walking. Chronic Pain can do many things to your back, but It can’t stop your legs from moving. Walking is a very low-impact activity. You already do this at least every day, so you’ve already integrated it.
  • You can walk from the parking lot at the grocery store to and from.
  • Find a local track, and pace yourself.
  • Walking at work, the next break you get take a slow walk.
  • Its seasonal, you can do it any time.


2. My personal favorite I like to do is “swimming”. It provides great benefits for muscular issues, and joint pains Like I get. You’re working against gravity when you swim. You don’t feel the aches and shooting pains when you have your back up and aligned in its best supported position.

3. Yoga is in. Great for chronic lower back pain, and my most recommended form of healing . I started yoga a couple years back after my soccer game left me out for almost 6 months. You work on the following:

  • Breathing
  • Stretching
  • Movements

Are there risks? Yes. Yoga can involve high ranges of motion. You work your spine in the process and other joints.

What you need to do is figure out what is your “comfort zone”. Feel out which exercises will work the best for your level of pain. When you have had chronic pain for a couple months and you’ve improved your condition then you can mix a variety of positions.

4. Day to day stretching. These are stretches you can do at home while in the bedroom, or standing in line.

But first, do you have Nonspecific chronic pain? If you do, I have a routine that works for me.It will ELIMINATE your pain in just 3 months!

The key is to start with build one aspect of your body before transitioning to the next.

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Hi My name is Michael Granados, I am of the age of 26 years, and I’m a back pain specialist, enthusiast, and expert. All of us have had or will have lower back pain at least once in our lives, and whether it’s acute or a more chronic condition, you can depend on us here at Remove Back Pain to take great care of you. I ensure you’ll take the right and most appropriate steps for you to heal the safest and most productive way. Get ready for a better lifestyle!

  • Brandon says:

    I’ve been experiencing lower back pain lately and I must say this is the first guide I’ve come across that includes so much detail! I love the fact that walking is a low-impact activity and even I’ve been lacking in this department. I’ve been lifting weights but in all honesty I think it’s doing more harm than good. I’ll start from the bottom and work my way up. Thanks for all your help!

    • Michael says:

      Hi Brandon,

      I want a full depth analysis. I want to share my extensive knowledge and experiences at the most I can. Right? Walking at its empirical form can be made so easy for anyone. Exclude the lifting for the moment and like you said start lower on that totem pole. You’ll take off and realize you can get into weights in no time, seriously lol. I was the same way a couple years back, I feel it. You’re welcome. Take it easy!

  • Brian says:

    Hi Michael, I’m so impressed with all the information that you have provided in respect to back problems and how to manage them correctly. I was particularly interested in what you had to say about nutrition and the spine. I read an article awhile ago that informed about the positive influence that drinking water has on the spine as well. It was an excellent idea to include some videos to demonstrate the actual exercises.

    All the best,


    • Michael says:

      Hello Brian,

      I think people have the exposure, but proper management is the key to it all. Yeah, nutrition is like a refurbishment to the spine, as it helps the disc. Good to hear you have that information handy, it’ll go a long ways. I keep a “smart water” bottle at my house and fill it up for reuse all the time, 1 liter of it. It does the job. Well thank you! I hope you enjoyed the article.

  • Gigi says:

    MIchael –
    I commend you for endorsing mobility to heal back strains. I can imagine what you went through to regain your muscle strength, as you wake up in the morning to get those back exercises done. But we really have to look beyond the pain but the future..that if we don’t work through the pain through exercise, we will be more debilitated.
    I have chronic lower back pains myself which I have learned to live with. I wear a back brace for support if I know I will be doing strenuous activities. I will check out yoga as you suggested. Thanks for your post.

    • Michael says:

      Hi Gigi,

      Mobility has to be recognized. My pain was a major concern, Imagine a lost puppy, that’s how I felt to start. I’m glad the right people entered my life to help, and gave me my options. Yes we do! Great thinking Gigi. Exercise gets overlooked, and people ask themselves why they are more stiff the next day.It’s just natural for your muscles to get used to one position. I hear you, chronic lower back doesn’t have to be an end point, its just the beginning of a new transformation, that’s How I come to think about it. Sounds great, give it a look. If you want to learn more what I do for yoga can I suggest one thing?

      Have you heard of Vinyoga therapy? It’s my favorite go to yoga. You can check it out if you ever feel a need to. Or just ask me and I’ll further your help. You’re welcome.

  • Arlene & George says:

    Your article is very informative. I suffer from upper and lower back pain. Having a combination of videos and narratives really help a lot. I know when I ‘m in pain, exercise is the last thing I want to do. When I can get the pain under control, I will definitely like to start exercising again. Thanks for the information!!!

    • Michael says:

      Hi Arlene and George,

      I wanted to make it aware to people that there is not only one type of exercise that works best for everyone, but that doing multiple exercises are the key to releasing your whole body to work around the pain, and not through it. Oh do you? Back pain is starting to creep up on me as of lately. I’m getting muscle spasms at night before bed! Yikes. I know right? It seems like its the last thing to do. What helps me I guess, is my background in sports. It gets me up my butt no matter what. Practice makes perfect, you can do it. Start with one targeted exorcise at a time. You’re welcome!

  • Colleen says:

    Sounds like you’ve learned a lot from your painful experiences. What a huge amount of information you have on your site! I’ve bookmarked it so I can visit in the future. Sitting at computers or in city traffic can cause anybody, at any age, to experience back pain or decreased mobility. Your site is packed with a lot of good exercises and suggestions for short- and long-term back health. Thank you!

    • Michael says:

      Hi Colleen.

      You can say that again, I most definitely have learned, and learned from my lessons. I wanted to make sure I fit in my experiences, and best information that I recevied with chiropractors, PT’s, Doctors, and my coaches. Indeed! I couldn’t agree any more. Sitting in a car can be far worse because the seat doesn’t move left and right, allowing you to shift your movement in a stationary spot. I’ve had back ache after back ache from driving late back home from a night shift, Oregon to Washington. I’m glad you found my information useful. No, thank you:)

  • Monique says:

    I have been suffering from lumbar stenosis to the point where surgery seemed like the only option. So I read your post looking for exercise ideas that would work for me.
    You provided many options.
    I like the videos you provided for the exercises and for using the machines.
    Thank you.

    • Michael says:

      Hi Monique,

      The narrowing of the spine is an unfortunate thing to have to happen. It really got to that point? Spinal stenosis really can put extensive pressure to the nerves. I wanted to make sure I put emphasis on how to relieve your nerve pain, while keeping your back in proper positioning. You are welcome!

  • Saul says:

    Great Post, and really eye opening man! I really like the fact that you cover the exercises for both lower back pain and sciatica in one page, and the value that doing both exercises have. I noticed that you adding swimming and walking, which one do you think would be best for someone with constant joint pain and who can’t handle walking for a couple minutes?

    • Michael says:

      Hi Saul,

      Oh yeah was it? Nice! I’m glad you appreciate that, I really wanted to store two conditions into one article, as I felt it was the best way to get my information across without doing much flipping and looking from page to page. There are slight differences between just exercising with Lower back pain or Sciatica Alone, So addressing the two under one article is critical. For someone with constant joint pain and aches, I would immediately say to check out the water exercises. Swimming will help reduce the pressure on your spine, and you will not have trouble walking and exercising in the water. Make sure to follow that link I have above so you ensure you’re doing the right ones. Please let me know if you have any more questions or concerns that I can help you with. -Michael

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