Exercises for tight lower back muscles

[Cobblersandhogwash]

My lower back and bum get very tight and painful.

I pop painkillers approx twice a week - ibuprofen - so I can get on with stuff but I would to to know of any exercises I could do to alleviate this.

I already do work on my glutes to make them stronger.

Any other exercises I could do to stretch out and strengthen my lower back?

Child’s pose
Knee lifts
Bridge with heels on a chair
Legs against the wall. You can use a block under your flutes if it helps

Yoga, all of it. 🧘🏾‍♀️

You need to stretch.
Can you go and see a decent sports massage therapist? They’ll ease the tension and also give you stretches to help

Maybe look up yoga stretches for lower back mobility? They can be quite effective.

Cross post! Yoga is fab.

I was going to say yoga. You dont need exercises, you need stretches (and the some strengthening ones).

I'd recommend a class rather than a dvd, at least to start you off. It's very easy to think you're doing it right, but not be. A teacher would see and correct. When you've learned what right feels like, you could swap to dvds/apps.

It's also possible your glute strengthening is making your back worse. A physio consultation might be a good thing.

I know this might seem a strange question, but do you often wear tight fitting (around the affected area) jeans? It might be worth trying a higher waisted pair or a different fit to see if that makes any difference - certain pairs of jeans I wear when sitting and/or driving for prolonged periods have an impact on tightness and aches in my lower back and buttocks. It took me a while to realise this!
Whether this is a contributing factor or not for your problem, yoga and other stretches can certainly help to relieve the symptoms.

Yoga has worked wonders for my back, doesn't have to be difficult just really basic stretches regularly to stretch and then improve your core that supports your back. I've never been to a class my shifts don't work well with classes locally.
Loads online just listen/watch carefully.

Physio could also advise and give basic exercises too. I've since realised what I was given are basic yoga moves too!

Check that your calves aren't too tight - tension there can create lower back problems. Put your feet on a foot stool and bend down, give your calves a really good poke and massage - will also stretch your back as you go.

Also try ballet pliés but tilt your pelvis up when you're sunk into the movement.

I would also add that strengthening your core will do wonders!

Yoga and pilates
particularly "child pose" in yoga

Sounds like maybe your SIJs and sacrum? (look up sacroiliac joints)
Bridge is really good, and Crocodile Twist is excellent.
Pilates and yoga to strengthen your back and core are really good.

Just lie on your back. Lift one leg at a time and gently pull up to your chin.

Then cross the bent leg over so your knee is touching the floor (if you can get it that far). Hold for 30 seconds. Then do the other side.

But as a long term solution I recommend Pilates. It's made such a difference to me.

Yes as others have said, Pilate or yoga for the long term.

Book a sports massage (or maybe 2) now for instant relief. Then book yourself into a local village hall Pilates or yoga class with an experienced instructor who understands about back trouble. Don't go to a leisure centre class because they always have about 30 or 40 people in them. You want a class with no more than 12 people so that the instructor can give you individual attention.

Pilates was more effective for me than yoga.

I actually did my back in the last time I did yoga.

I have massage every week.

I've tried yoga. Hot yoga and I managed to get shin splints! But I will go again.

Thanks all.

Cobblers
I would not recommend hot yoga for a beginner
you want a small class vinyasa type class with a teacher who tailors the moves to your needs rather than a big group semi competitive type thing

What glute exercises do you do? That could be making it worse. You need to stretch and strengthen your core.