Why Your Lower Back Hurts & The Best Exercises to Fix It

Lower back pain is one of the most common issues women over 40 face. Whether it’s from prolonged sitting, improper posture, or muscle imbalances, chronic back pain can interfere with daily life and workouts. The good news? The right exercises can help strengthen your core, improve mobility, and reduce discomfort.

Common Causes of Lower Back Pain in Women Over 40

Understanding the root cause of your back pain is the first step to fixing it. Some common culprits include:

• Weak Core Muscles – A weak core can lead to instability, putting more strain on the lower back.

• Poor Posture – Sitting for long hours or hunching over can cause misalignment and pain.

• Tight Hip Flexors & Hamstrings – These muscles can pull on the pelvis and lower back, causing discomfort.

• Sedentary Lifestyle – Lack of movement can lead to stiffness and muscle weakness.

• Improper Lifting Techniques – Lifting heavy objects without engaging the core can strain the lower back.

The Best Exercises to Relieve & Prevent Lower Back Pain

Incorporating corrective exercises can help strengthen weak muscles, improve flexibility, and alleviate pain. Here are the best exercises to add to your routine:

1. Pelvic Tilts

Why it works: Strengthens the deep core muscles and stabilizes the spine. How to do it:

1. Lie on your back with knees bent and feet flat on the floor.

2. Tighten your core and gently tilt your pelvis upward.

3. Hold for 5 seconds, then relax.

4. Repeat for 10-15 reps.

2. Bird Dog

Why it works: Improves core stability and strengthens the lower back. How to do it:

1. Start on all fours with wrists under shoulders and knees under hips.

2. Extend your right arm and left leg at the same time, keeping your spine neutral.

3. Hold for 3-5 seconds, then switch sides.

4. Perform 10 reps per side.

3. Glute Bridges

Why it works: Activates the glutes and reduces stress on the lower back. How to do it:

1. Lie on your back with knees bent and feet hip-width apart.

2. Press through your heels to lift your hips, squeezing your glutes at the top.

3. Hold for 2-3 seconds, then lower slowly.

4. Perform 10-15 reps.

4. Cat-Cow Stretch

Why it works: Improves spinal mobility and relieves tension. How to do it:

1. Start on all fours.

2. Inhale, arch your back, and look up (Cow Pose).

3. Exhale, round your spine, and tuck your chin (Cat Pose).

4. Repeat for 10 reps, moving slowly.

5. Child’s Pose

Why it works: Stretches the lower back and releases tension. How to do it:

1. Sit back onto your heels with arms extended forward.

2. Lower your chest toward the floor and relax.

3. Hold for 30 seconds, breathing deeply.

Bonus Tips to Prevent Lower Back Pain

• Strengthen Your Core – A strong core supports the spine and reduces strain on the lower back.

• Improve Your Posture – Avoid slouching when sitting or standing.

• Stay Active – Gentle movement, walking, or yoga can keep your muscles engaged.

• Use Proper Lifting Techniques – Bend at the knees and engage your core when lifting heavy objects.

• Stretch Regularly – Keeping your hips, hamstrings, and lower back flexible can reduce pain.

Final Thoughts

Lower back pain doesn’t have to be a lifelong struggle. By incorporating these exercises and making small lifestyle adjustments, you can relieve discomfort and strengthen your body for the long run.

Looking for a personalized corrective training plan to help eliminate your lower back pain? Contact me today to get started!