EXERCISES TO RELIEF LOWER BACK PAIN
March 30, 2022
•Covid-19
If you’re like most people, you’ve probably experienced lower back pain at least once in your life. And while we always recommend consulting with a chiropractor for help managing an acute or chronic physical condition, chiropractor team is happy to share a few simple exercises you can try at home to relieve your lower right back pain, lower left back pain, or any other target spine area.
Knowing Your Limits
You know your body best. If any of these exercises cause pain or discomfort, stop. We also encourage you to come by our Austin chiropractor clinic to find out more about the comprehensive services we offer which are excellent complements to these at-home exercises.
1. Pelvic Tilt
Lie on your back with your feet flat on the floor and your knees bent. Press the small of your back into the floor, making a “scoop” motion with your pelvis. Hold for one count, then relax and repeat 20 to 30 times. Be sure to breathe throughout this and all the other exercises!
2. Supine Bridge
Assume the previously-mentioned start position. Press your arms palms down into the floor at your sides, then press through your heels and lift your hips into the air as far as you can go comfortably. Hold for one count, then relax. Repeat 10-15 times.
3. Supine Twist
Lie on your back. Using your hands to help, bring your knees to your abdomen, and then slowly drop your knees to the right. Scoot your hips to the left to ensure hips and shoulders are aligned. You can leave your arms in a T on the floor, or gently press your knees down with your right hand for a deeper twist. Hold for 30-60 seconds, and then repeat on the other side.
4. Bird Dog
Start in quadruped with your hands and knees on the floor, directly under your shoulders and hips (respectively). Gaze should be down at the floor. Tighten your abs (don’t “suck in”), then slowly extend your right arm forward and your left leg back, keeping them level with your torso. Hold for one count, then repeat on the other side for a total of 10-20 times.
5. Cat/Camel
Assume the previously-mentioned quadruped start position. Drop your belly, pull your shoulder blades down your back, lift your chest, and gently gaze upward for 1-2 counts. Then, slowly round out your spine, pressing firmly into the ground, looking down, and trying press your spine up toward the ceiling. Repeat 20-30 times.
Are You Struggling with Lower Back Pain?
Put your health first with help from First Chiropractic! If you have lower back pain, know that with us, drug-free pain relief is possible. To meet with a chiropractor, contact our clinic today to schedule an appointment.
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