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Five Exercises for Lower Back Pain to Try at Home

If you are experiencing pain in your lower back, here are a few things to think about. First, you’re not alone. According to the Cleveland Clinic, four out of five of us will experience lower back pain at some point. Secondly, lower back pain is commonly brought on by a strain or sprain. Maybe you lifted something the wrong way or overdid a certain activity. Lastly, when lower back pain is making it difficult to sit or stand, there are some self-care exercises you can try to get some relief.

If you have stiffness, posture problems, or even muscle spasms in your lower back, although your first instinct is to get in bed and rest, the experts will tell you to get up and move instead. In fact, according to the Mayo Clinic, most back pain resolves within a few weeks with home treatment, and bed rest is not recommended.

Contact National Spine & Pain Centers to schedule an appointment with an affiliated pain specialist today.

Exercise can stretch those strained lower back muscles, providing relief. Additionally, routine exercise is the best thing to do to maintain a healthy back. Whether from a recent injury or degenerative issues, like arthritis, most cases of back pain can be helped with proper stretching exercises. The stronger the muscles, the better it is for the skeleton to support body weight effectively. Many exercises involve the abdominal muscles because when your core is strong, so is the rest of the body.

Here are five examples of stretching exercises for preventing and managing lower back pain:

  1. Pelvic Tilt

To do this exercise, lie on your back with your knees bent. Tighten your stomach muscles until you can press the small of your back flat against the floor. Hold the press for about five seconds and repeat up to 10 times.

  1. Knee-to-Chest

Lie on your back with knees bent and feet flat on the floor. Bring one knee up to your chest and use your hands to pull the knee close while flattening out your back; then repeat with the other knee. This stretch should be held for about 20 seconds and repeated five times.

  1. Bridges

Bridges work a person’s gluteus maximus, which is the large muscle of the buttocks. Lie on the ground and bend the knees, placing the feet flat on the floor, hip-width apart. Press the feet into the floor, keeping the arms by the sides. Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees. Squeeze the buttocks with the shoulders remaining on the floor. Lower the buttocks to the ground and rest for a few seconds.

  1. Lower Back Rotational Stretches

Lie back on the floor with bent knees and feet flat on the ground. Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side. Hold the position for five to 10 seconds. Return to the starting position. Gently roll the bent knees over to the opposite side, hold, and return to the starting position. Repeat two or three times on each side twice a day.

  1. Draw-In Maneuvers

Lie back on the floor with knees bent and feet flat, keeping the arms by the sides. Breathe in deeply. While breathing out, pull the belly button toward the spine, tightening the abdominal muscles and keeping the hips still. Hold the position for five seconds. Repeat five times.

Remember, these are stretching, strengthening, and stabilizing exercises to help with minor back pain. If you feel prolonged pain, it’s best to see a pain management specialist at the National Spine & Pain Centers. Lower left back pain could signify another problem like kidney issues, a herniated disc, or sciatica. Persistent lower right back pain could be a more serious problem, like appendicitis. Incessant back pain could also signal a pinched nerve issue like lumbar radiculopathy.

Active people may also experience lower back pain when running because of the pounding on the joints and spine, which puts pressure on the back through repetitive activity. It’s best to stop jogging and instead use low-impact activities to soothe a sore back and strengthen the muscles. With any exercise plan, it’s important to warm up before activity and cool down when you’re finished. It’s also best to have your physician approve a new exercise plan. Remember to start slowly and build up your strength.

Activities that improve back pain include:

  • Biking
  • Low-impact aerobics
  • Resistance exercises
  • Stationary cycling
  • Swimming
  • Walking
  • Water exercises
  • Yoga

If any of these back exercises make your pain worse, it is vital to stop doing them immediately and consult a doctor.

If you are experiencing persistent back pain and its affecting daily activities, make an appointment with a healthcare provider. Book an appointment with one of our pain management specialists at the National Spine & Pain Centers.

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