If you’re dealing with lower back pain, you’re not alone. Many people experience discomfort in their lower back at some point in their lives. In fact, when I ask people at my seminars to raise their hands if they have ever had low back pain, everyone raises their hands! The good news is that there are plenty of physical therapy exercises for lower back pain that can help you feel better and get back to your daily activities.
Here are some of the best exercises for lower back pain relief that we have used for over 32 years here at our clinics at Performance Physical Therapy. Whether you have a herniated disc, lumbar stenosis, or just general aches and pains, these exercises can make a big difference. So, let’s get started on the path to feeling great again!
Please remember that I do not know anything about your specific issue, and a therapist/patient relationship does not exist by reading this article. Proceed responsibly!
Understanding Lower Back Pain
Lower back pain can come from many different sources. It might be due to muscle strain, poor posture, or conditions like herniated discs and lumbar stenosis. Whatever the cause, physical therapy exercises for lower back pain are designed to strengthen your core, improve flexibility, and reduce pain. One activity that has been shown NOT to work: inactivity! Let’s get you moving!
Warm-Up: Gentle Stretching
Before we dive into specific exercises, it’s important to warm up. Gentle stretching helps to prepare your muscles and reduce the risk of injury. Simply moving around, such as walking, will start your blood flowing around your body and begin to warm up your muscles. Try to walk or move for 10 minutes.
Pelvic Tilt:
Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold for 5 seconds, then relax. Repeat 10 times.
Knee-to-Chest Stretch:
Lie on your back with both knees bent. Slowly bring one knee up to your chest, holding it with both hands. Hold for 15-30 seconds, then switch legs. Repeat 2-3 times for each leg.
Core Strengthening Exercises
Your ‘core’ is all the muscles around your spine. Strong core muscles support your spine and help alleviate lower back pain. Here are some effective physical therapy exercises for lower back pain to strengthen your core. Some core muscles are relatively small in size and can be overpowered by bigger muscles. It is important that you pay attention to your form, so that the smaller core muscles get a chance to get worked and grow stronger.
Bird-Dog:
Start on your hands and knees. Extend your right arm forward and your left leg backward, keeping your back straight. Hold for a few seconds, then return to the starting position. Repeat on the other side. Do 10-15 repetitions on each side. Try not to wobble as you move smoothly in this movement.
Bridge:
Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes and keeping your back straight. Hold for a few seconds, then lower back down. Repeat 10-15 times.
Plank:
Start on your hands and knees, then extend your legs so your body forms a straight line from head to heels. Hold this position for 20-30 seconds, working up to a minute as you get stronger. This exercise is excellent for overall core strength. You can also do this exercise from your knees, rather than from your feet. This will shorten the length that you are lifting, and make the exercise easier.
Stretching and Flexibility Exercises
Flexibility exercises can help reduce tension in the lower back and improve your range of motion.
Child’s Pose:
Kneel on the floor with your big toes touching and knees spread apart. Sit back on your heels and reach your arms forward, lowering your chest to the floor. Hold for 15-30 seconds. This stretch is gentle and helps to elongate the lower back.
Cat-Cow Stretch
Start on your hands and knees. Arch your back (like a cat) and then slowly lower it (like a cow). Move between these positions slowly, holding each for a few seconds. Repeat 10 times. This exercise increases flexibility and relieves tension.
Specific Conditions: Herniated Disc and Lumbar Stenosis
If you have specific conditions like a herniated disc or lumbar stenosis, certain exercises can be particularly helpful.
Herniated Disc Lower Back Physical Therapy:
Focus on exercise that strengthens the muscles around your spine without putting too much pressure on your discs.
McKenzie Extension:
Lie on your stomach with your elbows bent and palms flat on the floor. Slowly press up with your arms, lifting your chest while keeping your hips on the floor. Hold for a few seconds, then lower back down. Repeat 10 times. This exercise can help relieve pressure on the discs.
Exercises for Lumbar Stenosis:
These exercises focus on improving flexibility and reducing pain by decompressing the spine.
Knee-to-Chest Stretch (Modified):
Lie on your back and bring both knees to your chest, holding them with your hands. Gently rock from side to side. Hold for 15-30 seconds. This helps open up the spaces in your spine.
Seeking Professional Help
While these exercises can be very effective, it’s always a good idea to consult with a professional. At Performance Physical Therapy in Delaware, we specialize in helping people like you find relief through personalized physical therapy programs. Our experienced team can create a plan tailored to your specific needs. Be sure to read our 500+ 5-star Google reviews!
Conclusion
Lower back pain doesn’t have to control your life. By incorporating these physical therapy exercises for lower back pain into your routine, you can strengthen your core, improve flexibility, and reduce pain. Remember, consistency is key. Stick with these exercises, and you’ll likely see improvement over time.
If you need extra help, don’t hesitate to reach out to Performance Physical Therapy in Delaware. We’re here to support you on your journey to a pain-free life. Stay active, stay positive, and keep moving!
Disclaimer: Always consult with your doctor or physical therapist before starting any new exercise program, especially if you have existing health conditions.
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