6 Simple Exercises To Relieve Lower Back Pain.
Lower back pain is a common complaint that affects many individuals, impacting their daily lives and overall well-being.
Most cases of low back pain will eventually resolve on their own, but knowing your treatment options can help you manage your symptoms in the meantime and speed up your recovery.
Fortunately, a combination of self-management exercises and massage therapy and physiotherapy can be effective for those seeking back pain relief.
Strategies for Low Back Pain Relief
Education
Having a better understanding about the potential causes of your pain and safe movement parameters can make your recovery less stressful. Our physiotherapists and RMTs at Recreo Rehab can provide guidance on safe movements and pain management strategies tailored to your specific situation.
Exercise
Though moving while experiencing low back pain might seem daunting, exercise is highly beneficial. A physiotherapist can guide you through exercises that strengthen your core, pelvic floor, glutes, and other key areas. Regular, guided movement can aid both acute and chronic cases of low back pain.
Hands-On Therapy
Manual therapy can effectively reduce muscle and joint pain and support your movement and exercise routine. Techniques such as joint mobilizations, myofascial release, massage, acupuncture, and cupping can help restore range of motion and alleviate pain when used alongside exercise.
Why Exercise Matters for Low Back Pain
Exercise plays a significant role in managing low back pain for several reasons:
Strengthening Muscles: Targeted exercises help build the muscles that support your spine, reducing strain and preventing future pain.
Improving Range of Motion: Mobility exercises can relieve tension and improve your range of motion.
Promoting Good Posture: Exercises that focus on core strength and stability help maintain a more efficient posture, reducing unnecessary stress on your back.
Effective Exercises for Low Back Pain
Here are some gentle exercises that you can introduce in early-stage rehab to help alleviate low back pain and improve overall movement health:
1. Pelvic Tilts
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles and push your lower back into the floor.
Hold the position for a few seconds, then relax.
Repeat 10-15 times.
2. Cat-Cow Stretch
How to Do It:
Start on your hands and knees with your wrists aligned under your shoulders and knees under your hips.
Inhale and arch your back, lifting your head and tailbone toward the ceiling (Cow Pose).
Exhale and round your back, tucking your chin and pelvis (Cat Pose).
Repeat 10-15 times.
3. Child’s Pose
How to Do It:
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 torso to the floor.
Hold the stretch for 20-30 seconds, then slowly return to the starting position.
Repeat as needed.
4. Glute Bridges
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips toward the ceiling, squeezing your glutes and engaging your core.
Hold the position for a few seconds, then lower your hips back to the floor.
Repeat 10-15 times.
5. Knee-to-Chest Stretch
Benefits: Stretches the lower back and relieves tension.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Bring one knee toward your chest, holding it with both hands.
Hold the stretch for 20-30 seconds, then switch legs.
Repeat 2-3 times per leg.
6. Bird-Dog Exercise
Benefits: Enhances core stability and strengthens the back.
How to Do It:
Start on your hands and knees with your wrists aligned under your shoulders and knees under your hips.
Extend one arm forward and the opposite leg backward, keeping your back and pelvis stable.
Hold for a few seconds, then return to the starting position.
Repeat 10-15 times per side.
Tips for Exercising with Low Back Pain
Start Slowly: Begin with low-intensity exercises and gradually increase the intensity as your strength and flexibility improve.
Listen to Your Body: Avoid any exercises that cause or worsen pain. If you experience sharp or severe pain, stop and consult a healthcare professional.
Maintain Good Form: Proper form is essential to prevent injury and maximize the benefits of each exercise.
Stay Consistent: Regular exercise is key to managing and preventing low back pain. Aim for a few sessions each week to see the best results.
At Recreo Rehab, our goal is to help you move confidently and pain free so you can get back to doing the things you love.
Learn more about our services here
