Lower back pain is a very common ailment of American adults. Although low back pain is a very treatable issue in most cases, the goal should always be to avoid hurting your back in the first place. There are several habits that could be causing pain including poor posture, low exercise, or being overweight, among other possibilities.
If you already have back pain however, we’ve got you covered! At Beyond Physical Therapy, lower back pain is an issue our therapists treat regularly. Below, we have our top 5 exercise suggestions for lower back pain. Keep in mind, this is general advice, and may not apply to every individual and unique person.
Exercise 1: Knee Rocks
Lay down on your back with your knees bent and feet on the ground. Rock your knees from side to side for about 2 minutes.
Exercise 2: Draw Ins
Continue laying on your back with your knees bent and feet on the ground. Flatten your lower back against the floor, pulling your belly towards the floor. Hold for just a second, then release. Do this 30 times.
Exercise 3: Single Knee to Chest
Continue laying on your back with your knees bent and feet on the ground. Pull one leg to your chest and hold for 20 seconds. Repeat on the other leg. Do 4 repetitions of this exercise.
Exercise 4: Hamstring Stretch
Find a strap long enough to loop around your foot while your leg is extended. Continue laying on your back with your knees bent and feet on the ground. Pull one leg back with the strap around the bottom of your foot. Keep that leg straight, and keep your other leg bent with your foot still on the ground. Hold that stretch for 20 seconds, then switch legs. Repeat 4 times.
Exercise 5: Glute Squeeze and Pull
Continue laying on your back with your knees bent and feet on the ground. Put a soccer ball in between your knees and squeeze for 1 second, 30 times. Then, fasten a belt around your legs, just above your knees, and press out for 1 second, 30 times.
We hope these exercises will help you in the future! If you have any questions, please leave us a comment. If you found this information helpful, be sure to share with your friends on Facebook and LinkedIn.
Sources:
Matthew Giuliano, DPT
MacGyver Norris, DPT
https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906
https://www.webmd.com/back-pain/guide/causes-low-back-pain#1
https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265?s=3
https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265?s=4
https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265?s=2
https://www.verywellhealth.com/great-hamstring-stretches-296849
