5 Exercises to Help with Lower Back Pain

Lower back pain is a common complaint that affects people of all ages and can significantly impact their quality of life. Whether it's a result of sitting at a desk for long periods, straining a muscle in a workout, or a chronic condition, various factors can contribute to lower back pain. 

Fortunately, there are several low-impact exercises and stretches you can do at home to help alleviate your lower back pain and strengthen your muscles to prevent it from occurring in the future. 

1. Pelvic Tilts

Pelvic tilts start by laying on the floor, with your knees bent and feet flat. Keeping your arms at your sides, you engage your abdominal muscles as you flatten your back on the floor. This strengthens your abdominal muscles, which relieves tightness in your back.

You can even take this one step further with glute bridges, which also help improve your glute and abdominal muscles. This involves contracting your glutes, slowly lifting your hips off the floor until your body forms a straight line from shoulders to your knees, squeezing your glutes at the top, and then lowering your hips back down to return to the start position.

Repeat 10-20 times, depending on your comfort level.

2. Cat-Cow Stretch

You may have heard of this stretch used in yoga to increase flexibility and stretch your hips and abdomen.

Begin face down with your hands underneath your shoulders and your knees underneath your hips. As you breathe in, slowly round your back to achieve the “cat” pose, then breathe out and push your belly to the ground for the “cow” pose.

Hold each pose for a few seconds, repeating ten times in both directions or for about 30 seconds.

3. Knee-to-Chest Stretch

The knee-to-chest stretch is just as simple as it sounds — laying fully on your back with your legs straight and lifting your knees to your chest, one at a time.

You can use your hands on the back of your thigh to help bring it up, holding each side for a few seconds, repeating about ten times on each side.

This stretch helps with the muscles along your spine and mobility.

4. Child’s Pose

Also a yoga pose, child’s pose begins in a kneeling position with your hands under your shoulders and your knees under your hips. Rock your hips back to sit on your heels and stretch your arms forward - as far as possible. Hold for a minute or as long as you’re able to.

This move takes the pressure off your lower back, helping you stretch and align your spine.

5. Lower Back Twist

This movement begins by laying on your back with your knees up and feet flat on the floor.

Your arms should be stretched out on either side, making a “T” shape. Keeping everything else still, you slowly move your knees to each side of your body and hold for 5-10 seconds. Repeat ten times on each side.

These twists can help activate your muscles, increasing blood flow and stability to your lower back.

When to See a Doctor for Your Lower Back Pain 

If your lower back pain is severe, lasts more than a few days, or is accompanied by other symptoms such as numbness, tingling, weakness, or loss of bladder or bowel control, it’s time to seek medical attention from your doctor or a physical therapist. 

At Bull Dawg, our physical therapists will conduct a thorough assessment to determine the underlying cause of your lower back pain before creating a personalized treatment plan to alleviate discomfort, increase mobility, and restore your quality of life.