Are you experiencing lower back pain as a symptom of MS? Let’s dive in and create an action plan together!
Lower back pain is a common issue that affects 80% of people at some point in their lives. For those with Multiple Sclerosis (MS), this problem can be even more pronounced due to weakness in various parts of the body. Fortunately, there are many steps to mitigate lower back pain and feel like you’re back in control of your symptoms.
Hi, I'm Dr. Gretchen, a physical therapist and MS-certified specialist. I've dedicated my career to understanding Multiple Sclerosis and helping individuals overcome its symptoms. Through my work, I provide MS-specific exercises, easy-to-follow educational videos, and a supportive community to improve the quality of life for those with MS. Thousands of people have enhanced their everyday lives using these research-backed strategies, finding renewed hope and confidence in their ability to continue progressing and living life to the fullest.
Without any further introduction, let’s dive into simple exercises to help strengthen your core and lower back muscles, reducing SI joint pain and promoting overall well-being.
When it comes to lower back pain with MS, there are two specific causes you can point to; the SI joint and/or weakness in the body. While I HIGHLY recommend talking to your healthcare provider to diagnose your body’s specific cause for lower back pain, here’s a breakdown to help point you in the right direction of what symptoms you are feeling:
One common cause of lower back pain with MS is an issue with the sacroiliac (SI) joint. The SI joint connects your hip bones to your sacrum, a triangular bone at the base of your spine. Pain typically arises when the SI joint is out of place, which can happen due to difficulty in movement, weak core muscles, or specific activities involving twisting and lifting.
With MS, you might experience weakness in your legs, core, arms, or even your overall body. When certain muscles are weak, your lower back often compensates by doing extra work. This additional strain can lead to lower back pain and make daily movement more difficult.
If you and your doctor determine body weakness is causing your lower back pain (and not the SI joint), check out my post - 6 Functional Exercises That Actually Create Results.
When choosing the exercises to highlight, I wanted to focus on specifically how you can relieve SI joint pain without putting additional stress on your lower back. I’ve incorporated both seated and on-the-floor options to ensure you are exercising your body without straining yourself.
To see a complete breakdown of how I achieve each exercise correctly, watch my YouTube video here. If you want different exercises tailored to your specific goals, my YouTube channel - Dr. Gretchen Hawley - provides exercise demonstrations and advice in a community format.
Before starting, ensure you choose a surface that is easy to get up from, such as a couch or a bed. If lying on the floor is too difficult, these exercises can also be performed in a seated position.
* You can perform this in bed, on a couch, or the floor.
While exercise to target lower back pain can provide a lot of relief, it’s important to exercise correctly. The goal is to release joint pain and strengthen muscles, not overexert yourself beyond your limits. Here are a few tips to help exercise correctly:
It's important to avoid overexertion, especially if you are new to these exercises. Gradually increase the resistance if you feel comfortable and confident.
These exercises should not cause any pain. If you experience discomfort, reduce the intensity or stop and consult a healthcare provider. Adjust the resistance to a level where you feel the effort but not the pain.
For some, relief may come after a few days of consistent exercise. Others may need to continue for a few weeks to notice significant changes.
Incorporating simple exercises into your routine can help alleviate low back pain and improve your quality of life with MS. One of the first things I recommend to all my clients is to utilize my Total Core Program, which focuses on how a stronger core can alleviate daily back pain.
Together, we will focus on deep core training of the transverse abdominus muscles to help protect your back as much as possible. Best of all, you can do these exercises in a chair, a bed, couch, or the floor. Remember to be patient and consistent with your practice.
Do you have any further questions on how to help with lower back pain? Please let me know in the comments or DM me on Instagram @doctor.gretchen.
Do everyday movements feel difficult to achieve? I'm here to help. Exercises for seniors require intentional strategies to regain control of everyday mobility. Read my 6 functional exercises that target balance and strength here!
Dr. Gretchen Hawley's The MSing Link offers a comprehensive guide to taking control of your MS symptoms and improving your mobility through MS-specific exercises and strategies.
6000+ copies sold in over 13 countries!
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As a physical therapist & Multiple Sclerosis Certified Specialist, I have spent the last 10 years teaching people with MS how to feel more confident & empowered through MS-specific exercises and strategies.
If you want support and encouragement, plus a healthy dose of tough love, come follow me on Instagram (@doctor.gretchen) or on YouTube @DoctorGretchenHawley. It's where I share daily tips, tricks, and information about new offers — plus, you’re bound to feel more empowered, hopeful, & motivated after watching each post and video!
Questions? Email me at Hello@DoctorGretchenHawley.com