7 Doctor-Recommended Exercises to Relieve Lower Back Pain

Everyone experiences aches and pains from time to time, but what can you do when you start to notice lower back pain more frequently? Whether you are dealing with lower back pain that’s chronic or acute, it helps to have your trusted chiropractor in San Antonio to turn to for pain relief. There are also ways to help relieve lower back pain at home and in between visits to your chiropractor. Lower back pain is common among adults, especially if you find yourself sitting for long periods of time. No matter what is causing your lower back pain, check out these recommended exercises and find out why back pain is plaguing you so you can experience lasting relief.

What Causes Back Pain?

Lower back pain can occur for a few different reasons, including a recent injury, poor posture, and even sleeping in an uncomfortable position. If you tend to spend hours a day seated at a desk or behind the wheel, your back muscles could grow weak and more easily strained. Picking something up or lifting improperly can also cause back pain. You don’t need to have a specific health condition to experience back pain, though there is often an underlying reason or cause. Your spine runs from the base of your skull through your back and is supported by a complex series of muscles, ligaments, nerves, and more. Irritation, inflammation, or injury to even just one of these areas can lead to back pain. Here are some common causes of lower back pain:

· Muscle strain

· Herniated disc

· Arthritis

· Poor posture

· Car accident injury

If you notice that your lower back pain hasn’t gone away for a few weeks and does not seem to improve, visit your healthcare provider. Back pain that spreads into one or both legs and is accompanied by tingling, weakness, or numbness should also get checked out by your doctor.

7 Exercises to Help Relieve Lower Back Pain

Back pain is one of the most common reasons why people visit their doctor each year. If you notice back pain, don’t wait for it to go away on its own. Instead, try these seven exercises to help relieve lower back pain and talk to your chiropractor about additional options for lasting pain relief. Gentle stretches and exercises can help strengthen your muscles and increase your flexibility and mobility.

Bird Dog

Start on the ground on all fours with your hands below your shoulders and your knees in line with your hips. Lift your chin slightly so that your head, neck, and spine are all in a straight line parallel to the ground. Then slowly lift and straighten your left arm out in front of you while straightening and lifting your right leg behind you. Pause here with your extended arm and leg parallel to the ground. Then gently return them to the starting position and switch to the right arm and left leg. You can do 10 repetitions, alternating sides or on each side.

Pelvic Tilt

Try the pelvic tilt exercise to improve your core strength and provide better support to your spine and posture. Lie on the ground with your head, back, and feet touching the floor and knees bent at an angle. Your head and neck should rest comfortably, and your arms resting on the floor beside your torso. Maintain the natural curve in your spine with space between your lower back and the floor. Inhale, then exhale as you engage your abdominal muscles while you gently tilt your tailbone upward. This motion should allow you to close the space between your lower back and the floor, gently stretching your back. Then inhale again and return to your starting position.

Supine Bridge or Glute Bridge

The supine bridge or glute bridge is an extension of the pelvic tilt exercise. Start on the ground on your back with your knees bent and your back and feet flat on the floor. Your head and neck should be relaxed, and your arms straight out at your sides, palms facing down. Engage your abdominal muscles and gluteus muscles and gently raise your pelvis off the ground. Hold this position for a few seconds before releasing your pelvis gently back down to the ground. Repeat this movement 10 times.

Supine Twist

Another way to gently stretch the muscles in your lower back is with the supine twist. Lie on the ground on your back with your legs outstretched alongside one another. Then gently raise your left knee and rest it above or on the floor next to your right hip. Gently use your right hand to help guide your knee while you turn your head to the left. This creates a twisting movement from your head to your tailbone that allows your body to stretch from head to toe and lengthens your spine. Then slowly return your left leg to the ground before repeating the process on the right.

Cat Camel

The cat-camel is a popular take on a yoga pose that can help you stretch and strengthen your lower back. Start on all fours with your hands below your shoulders and knees below your hips and your spine straight. Then slowly engage your abdominal muscles, arch your back into an upward arc, and tuck your chin to your chest, into what is known as cat pose. Take a deep breath in and out, then return to a flat back. Next, take a deep breath in and out, then lift your chin up while you stretch your back in a reverse arc from the previous pose. Pause here before returning to a neutral spine and repeat this 10 times.

Child’s Pose

Child’s pose is a popular yoga pose that allows you to take some of the stress and pressure off your back while still getting a good stretch. You can start by kneeling down with your knees slightly spread apart and your feet together below your buttocks. Then gently lower your upper body to the ground with your arms and hands outstretched on the ground above your head. Allow your abdomen to settle between your knees, and be sure to lengthen your neck so that your spine maintains a straight line from head to buttocks. Take several deep breaths in this pose and hold for 30 seconds.

Double Knee-to-Chest Stretch

Lie on your back with your knees bent and your feet flat on the ground. You can use a small pillow to cushion your head and neck while your shoulders and back rest on the ground, too. Then bring one knee up to your chest and gently hold it with your hands for one deep inhale and exhale. Lower the leg back to a flat-footed position before swapping to bring the other knee up to your chest. Continue alternating bringing your knee to your chest 2-4 times and holding the pose for 15-20 seconds.

How Can You Prevent Back Pain?

These stretches can help relieve lower back pain and also help prevent you from dealing with back pain in the future. There are little things you can do throughout your day to help prevent back pain from bothering you. If you sit for long periods of time, make an effort to take breaks and get up, stretch, and walk around. Try out various supportive pillows and postures while you sleep to help avoid waking up with a stiff, sore back in the morning. You can also focus on stretching and getting enough exercise throughout the week to help keep your muscles strong and flexible so they can better support your back and posture. Work with your San Antonio chiropractor on maintaining a healthy posture and resolving misalignments with therapeutic adjustments that can also help relieve and prevent back pain.

Start Your Journey Toward a Pain-Free Lower Back Today

Visit Pro-Care Medical Centers in San Antonio and get started with a chiropractor today. Our team of doctors will help you begin your journey toward a pain-free lower back with our personalized treatment plans designed to help you rehabilitate and prevent future issues with pain.