I have suffered from lower back pain since I was 13 years old. I still remember the day of my pain onset like it was yesterday. I was walking to my 8th grade science class when I suddenly collapsed in the hallway. For some reason, my right leg couldn’t support my weight and my back was in intense, searing pain, so my friends had to drag me to my seat. After seeing multiple doctors, I learned that I had subluxed (partially dislocated) my hip due to a connective tissue disorder. I had no idea that this issue would significantly impact the rest of my life

Fast forward to today: that acute back pain is gone but it still influences the way I climb and the projects I choose to take on. I climb low ball roofs because I can’t take falls while bouldering. I even have to squat a weird way in order to feed my cats on the floor. I avoid storing essential items in lower cabinets because I struggle to bend over without pain.

You don’t have to have a connective tissue disorder to relate. According to the Centers for Disease Control and Prevention, 25 percent of adults living in the United States have reported lower back pain in the past three months. It is the most commonly reported disability. That’s over 82 million people!

To manage my pain, I’ve been doing many rehab exercises that are focused on stabilizing my pelvis and increasing my deep ab strength. Here are six exercises I do regularly and learned from my musculoskeletal mechanic Patrick Pachecho. These exercises are great for everyone, even if you don’t have back pain; however, if you’re unsure about your ability to do these safely, please consult your medical provider first!

1) Deadlifts with Exercise Band

This is one of my very favorite exercises ever!! It improves my lower back strength without the risk of injuring it by doing deadlifts with a heavy bar. You’ll need a pretty a thick band for this one. Step on it with your feet shoulder width apart and grab the band as low down as you possibly can. You’ll have to bend your back to to do this. Then straighten your back while your core is engaged!

2) Knee to Elbow

This exercise doesn’t use a band. Get on your hands and knees and bring your opposite knee and elbow together slowly. Once they touch, you can extend them until they are straight. The extension portion of the exercise should be quick. Repeat with the other knee and elbow. Make sure to keep your back flat and level and engage your core at all times!

3) Leg Lowers

This exercise doesn’t require a band and the difficulty can be adjusted easily. Lay down with your back flat on the ground with your legs in the air. You can start with your legs bent and slowly lower them to the ground. Make sure your abs are engaged the entire time and that your lower back doesn’t arch. To make the exercises more difficult, straighten your legs more and more until they are completely straight!

4) Hip Thrust

Lay on your back with your legs bent and a band around your thighs. Thrust your hips towards the ceiling with your feet flat on the ground. Slowly lower your hips down a couple inches and quickly thrust your hips back towards the ceiling. Your butt should not touch the ground until you are completely done with the exercise. Make sure your abs are engaged the entire time.

5) Modified Deadbugs

For this one lay on your back and place a band around your feet. Lift your legs off the ground slightly and bend one leg to nearly 90 degrees, keeping your other leg straight. Hold that position for 10 seconds and then switch leg positions. You can also move your arms with your legs for added difficulty.

6) Leg Extensions

This exercise is completed standing up. Place a band around your ankles and move one leg in front of the other. Bend the leg in the front and place a majority of your weight on that leg. Lift the leg in the back. Keep your lower back and abs engaged.

If you have any exercises that have helped with your lower back pain, please share in the comments!! Back pain is no fun, so I hope these exercises help!!