Effective Exercises for Low Back Pain Relief: Move to Alleviate Discomfort

We’ve all been there: You’re sitting at your desk all day and begin noticing constant lower back pain. Or, you bent over to pick up your kiddo from the car seat and suddenly…..

Usually, the first instinct is to rest or do a bunch of forward folding stretches that tug on already irritated nerves. But it’s important to keep moving and avoid falling into a sedentary trap that reduces mobility and sets you up for chronic patterns.  Below are a few basic exercises I  recommend that  help most people with low back pain:

THE KNEE-TO-CHEST STRETCH

Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach muscles and bring one knee to your chest. Hold for 5 seconds, and then lower your leg. Do 10 reps and then switch legs. If it hurts your back, place a towel or pillow under your knee.

CAT-COW POSE

To do this stretch, start in a kneeling position with your buttocks resting on your heels and place your hands on the floor in front of you. When you are ready to begin, inhale deeply and arch your upper back towards the ceiling like a cat stretching. As you exhale, round your back and tuck your chin towards your chest. This is one repetition.

PELVIC TILTS

Pelvic tilts are a simple exercise that you can do anywhere. Lie on your back with your knees bent, feet flat on the floor, and your arms at your sides. Then, flatten your back against the floor by tightening your stomach muscles and pressing down on the small of your back. To relax, release the muscles in your stomach. Repeat several times.

KNEE ROLLS

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Slowly roll your knees from side to side for about 30 seconds, keeping your hips flat on the floor and making sure you don’t rotate your spine during this exercise. Repeat this movement about 10 times for each side for the best results.

CHILD’S POSE

Begin on your hands and knees, knees wide apart. Lower your bottom back toward your heels as you reach your arms out in front of you. Rest your forehead on the ground and breathe deeply for one to three minutes, depending on your level of flexibility.

SUPERMANS

Lie on your stomach with your arms extended overhead. Squeeze your buttocks, then lift your arms and legs off the floor so that only your belly button is touching the floor. Hold this position for up to 45 seconds, then return to the start position. Do 2-3 sets of 10 repetitions each day.

PLANK

Get into a push-up position on the floor. Bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from head to feet. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold this position for 10 seconds, then relax. Repeat 10-20 times. ***I find this one to be more helpful as the pain is dissipating, and you are moving into the strengthening and stabilizing phase. 

A good rule of thumb is to always pay attention to your body, and if you are feeling different pains or movements at a certain point during the exercise, stop and consult a professional before continuing. Our goal is to provide individualized treatment for your low back pain. If you have questions regarding which exercises are best for your body, don’t hesitate to reach out!