Back Exercises for Lower Back Pain at Home
According to recent statistics, a considerable number of individuals in our society suffer from back pain. Specifically, 80% of Americans will experience back pain symptoms at some point in their lifetime.
The good news is that numerous methods are available for managing and treating lower back pain. Our knowledgeable Live Aligned Chiropractic professionals in Onalaska, WI, can provide valuable assistance in this regard.
From manipulating your spine to recommending viable exercises to accelerate your recovery, our professionals have all the experience and expertise to guide you through the recovery process. We discuss some of these exercises in detail below.
Knee to Chest
The knee-to-chest exercise is a simple, yet effective way to stretch and strengthen the muscles in your lower back. To perform this exercise:
- Lie flat on your back on a comfortable surface like a yoga mat or carpeted floor.
- Slowly bring one knee up towards your chest, using your hands to pull your knee closer to your chest gently.
- Hold the stretch for 15-30 seconds, feeling a gentle stretch in your lower back and buttocks.
- Slowly release your leg back down to the starting position.
- Repeat the exercise with your other leg.
For best results, aim to do this exercise for 3-5 repetitions on each leg, holding the stretch for 15-30 seconds each time.
Bird Dog
This fantastic lower back pain exercise can help you develop a stronger core and improve your balance. By performing this exercise regularly, you can also target the muscles in your lower back and glutes, which can help reduce lower back pain.
To perform Bird Dog:
- Begin on your hands and knees, with your hands positioned shoulder-width apart and your knees hip-width apart.
- Engage your core muscles and extend your right arm and left leg straight out before you until they are parallel to the ground.
- Hold the position for a few seconds, then slowly bring your arm and leg back down to the starting position.
- Repeat the exercise on the opposite side, extending your left arm and right leg.
- Aim to do 3-4 sets of 10-15 repetitions for each side.
Hip Lifts
Glute bridges are a simple exercise that can help strengthen your lower back, hips, and buttocks muscles. You can easily do them at home, with no equipment required, making them a convenient addition to any workout routine.
To perform a glute bridge, lay flat on your back with your knees bent and feet flat on the ground, about hip-width apart. Engage your core muscles and slowly lift your hips off the ground, squeezing your glutes as you lift.
Hold the position for a few seconds, then slowly lower your hips back down to the starting position. Repeat the exercise for 3-4 sets of 10-15 repetitions.
Cat-Cow
This is another reliable lower back pain exercise you can do at home. It is a gentle yoga exercise that involves moving your spine through a series of flexion and extension movements while on your hands and knees.
To perform Cat-Cow, start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Take a deep breath in and arch your back, lifting your tailbone and dropping your belly towards the floor. This is the Cow pose.
As you exhale, round your spine, bringing your chin to your chest and tucking your tailbone under. This is the Cat pose. Repeat these movements, moving slowly and smoothly with your breath. By doing Cat-Cow regularly, you can improve your spinal mobility and reduce lower back pain.
Let Us Help You Alleviate Your Lower Back Pain Condition Today
Lower back pain doesn’t have to torment you for a lifetime. We can help you restore your well-being in a few weeks at Live Aligned Chiropractic. We take a holistic approach to lower back pain treatment. As such, we can establish and consequently address the underlying cause once and for all. Contact our chiropractic office in Onalaska, WI, today to schedule a physical consultation.
References
https://www.healthline.com/health/low-back-pain-acute
https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906
https://www.medicinenet.com/low_back_pain/article.htm
https://www.spine-health.com/conditions/lower-back-pain/lower-back-pain-symptoms-diagnosis-and-treatment
