Exercises for lower back pain keep the lower back muscles active and relieve muscle and joint pain. You may begin these exercises right away but do not proceed if you start feeling too much pain.
Lie on your back with your knees bent. Use your core muscles by tightening your abdominal muscles. Then, push your lower back into the floor for 5 seconds, then relax. Do it 10 times in each set.
Lie on your back with your knees bent and your feet flat on the floor. Contract your abdominal muscles and put your arms forward.
Exhale as you curl your upper body forward and keep your shoulders off the floor for 3 seconds. Then, go back to your starting position. Repeat 10 times. For an advanced routine, you may put your hands behind your head as you curl up.
Lie on your back with both knees bent and slowly place the ankle of one leg over your knee on the other leg. Hold your thigh on the lower and slowly pull it towards your chest.
You will feel a stretch along your thighs and buttocks as you pull. Hold the bent position for 15 to 30 seconds then rest. Repeat it 3 times.
Slowly raise your injured leg, with your knee straight, and place your heel on top of a small chair or stool (15 inches high). Slowly, bend your hips and lean forward like reaching your toes.
Feel the stretch on your thigh muscles as you bend. Hold the position for 15 to 30 seconds and repeat it 3 times. Make sure that you keep your back and shoulders straight to prevent straining your lower back.
Get down on all fours with your hands and knees on the exercise mat. Move your stomach downwards, bending your back to curve downward forming a U-shape.
Hold this position for 5 seconds. Then, arch your back and hold it for another 5 seconds. Do this exercise for 3 sets of 10.
Slowly get down on your hands and knees in a dog position. Use your core or abdominal muscles to help support your spine as you move.
Slowly raise one arm and leg on opposite sides, as if you are about to fly. Hold the raised position for 5 seconds and slowly lower your arm and leg. Repeat it 10 times on each side.
Prepare an exercise mat and a pillow for this exercise. Start by lying face down on the exercise mat for 5 minutes to check if you can tolerate the pain. If the position hurts your back too much, you can place a pillow under your stomach to help relieve your leg or back pain.
If there is no pain when you lie face down for 5 minutes without a pillow, you may continue with this exercise. Continue by lifting your back using your elbows and staying in that position for 5 minutes. Slowly go back to your starting position of laying face down on the mat.
After 1 minute, lift your back again using your elbows and slowly extend them to lift your back higher and extend your spine further. Repeat this 10 times per set and repeat each set 4 times. Rest in between for 2 to 3 minutes. Do this exercise daily until the pain becomes manageable.
*It’s normal to feel a bit of pain in your lower back for this position.
Lie on your right side on a mat with your legs straight. Slowly bend your right elbow and use it to support your weight as you lift your hips upward. Keep your head in line with your spine and hips laying flat on the floor.
Divert all the pressure to your abdominal muscles to relieve the stress from your spine. Then, slowly lift your hips and knees upward at a 45-degree angle for 15 seconds. Inhale as you slowly lower your hips to the mat. Try this exercise on each side and repeat it based on the advice of your doctor.
Don’t let the lower back pain limit your abilities and stop you from living your best life! Let our board-certified physiatrist help you with the best treatments for your back problems.
As a trusted physiatrist in Charlotte, NC, Advance Sports & Spine takes a holistic approach to diagnose and treat our patients. We offer interdisciplinary pain management therapies that are non-surgical and non-opioid treatments to treat common and advanced sports injuries.
Pain relief and improved mobility are at the center of our practice. We aim to help you heal, be free from pain, move as much as you want, and improve the overall quality of your life. The recovery of our patients is anchored in several approaches, including the use of state-of-the-art medical equipment, the latest techniques, guided diet, and rehabilitation exercises. Our physical medicine and rehabilitation are all done in our medical practice, saving you time, effort, and money.
Our personalized treatments have been the pinnacle of our relationships with our patients that marked us as a trusted medical practice in North Carolina. If you are experiencing chronic low back pain, schedule an appointment for your lower back exercises in Charlotte. Contact us today!
