4 Awesome Exercises for Low Back Pain or Sciatica (+ a Bonus 5th Exercise!)

I call it the “low back pain of motherhood”…another thing about having babies they DON’T put on the posters ;)

It’s that low grade, nagging ache in your back you feel when you get out of bed. And off and on through the day. It’s not debilitating. It doesn’t stop you from working, meal making, grocery shopping, cuddling your kids, reading to them at night, driving them to soccer or dance or really anything else.

But it’s there, and it’s annoying.


I am not trying to diagnose YOUR low back pain (unless you happen to be a patient of mine). But I CAN tell you the cause of the vast majority of the thousands of people I have seen over the last 20 years with lbp (low back pain): a shift in the structure of your spine.

1. A Shift in the Structure of Your Spine

The how’s and why’s are perhaps for a different post. Suffice it to say that the vertebrae are no longer moving the way they should, nor are they in their proper alignment. The result is that function is impaired. And it often hurts.

2. Weak Supporting Musculature

The other cause is weak pelvic floor and core muscles. If you’ve had a baby, that’s why.

If you sit a lot during the day, that can also be why.

If you’re over 25 and you don’t make a conscious effort to strengthen your pelvic floor and core muscles regularly, there’s another why.


First, let’s get some strength in the abdominal muscles, hamstrings, gluteal muscles, pelvic floor muscles and paraspinal muscles. That will help take some of the pressure off the low back muscles and the discs (if they’re involved).

AND, it will help create better support for your back moving forward.

Watch this VIDEO so you can see my 4 favourite exercises to help heal low back pain.

By the way, I reference 5 exercises in this video. The 5th exercise is specifically for sciatica, and you can view it in Part 2 of this series. It’s called Spinal Flossing! (and it’s worth watching just so you can see how one flosses one’s spine!)

The second strategy for fixing your low back pain is to get your spine and nervous system checked for structural shifts. This is what a chiropractor does.

The reality is that if your structure is altered (through childhood falls, accidents, stress and a myriad of other challenges in our lifestyles), the low back pain you experience is likely going to bug you off and on forever.


1. Watch the videos and try the exercises.

2. Let me know if you have any questions.

3. If you would like to book a complimentary consultation to find out more about the structure of your spine and nervous system, click the button below.


HI! I'm Dr. Shawna Dingman and I operate Elevate Women's Health Centre in Port Perry. I am the co-owner of Elevate Health Centres with my husband, Dr. Craig Dingman. 

Speaking of family, I'm a mom of 3 amazing kids: Jackson, Jenna and Cole.  I've always been passionate about the care of women and children, probably because I began my career as a pediatric and pregnancy chiropractor as a young mom with an infant!   In my "spare" time, I love to cottage with my family, hang out with the kids, CrossFit at our local gym, read a book, catch a great show on Netflix, go for a run or have coffee with friends.