How to Treat Low Back Pain With Exercise

Low back pain is a common condition that affects people of all ages and backgrounds. While it can be caused by a number of factors, including injuries, muscle strains, and spinal problems, there is evidence to suggest that exercise can be an effective treatment for low back pain. In this blog post, we’ll explore how to treat low back pain with exercise.

Before we get started, it’s important to note that if you are experiencing severe or chronic low back pain, it is important to consult with a healthcare provider before beginning any exercise program. They can help you determine the best course of action based on your individual needs.

Now, let’s take a look at some exercises that can help alleviate low back pain:

1. Pelvic tilts

Pelvic tilts are a simple exercise that can help improve the strength and flexibility of your lower back muscles. To perform this exercise, lie on your back with your knees bent and your feet flat on the floor. Slowly tighten your abdominal muscles and press your lower back into the floor. Hold for a few seconds and release. For an instructional video click here.

2. Bridges

Bridges are another exercise that can help strengthen your lower back muscles. Lie on your back with your knees bent and your feet flat on the floor. Slowly lift your hips off the floor, keeping your back straight. Hold for a few seconds and release. For an instructional video click here.

3. Cat-cow stretch

The cat-cow stretch is a yoga pose that can help stretch and strengthen your lower back muscles. Begin on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (cow pose). Exhale and round your back, tucking your chin to your chest and bringing your tailbone towards your knees (cat pose). For an instructional video click here.

4. Knee-to-chest stretch

The knee-to-chest stretch is a gentle stretch that can help relieve tension in your lower back muscles. Lie on your back with your knees bent and your feet flat on the floor. Slowly bring one knee towards your chest, holding it with your hands. Hold for a few seconds and release, then repeat with the other leg. For an instructional video click here.

5. Bird dog

The bird dog exercise can help improve the strength and stability of your lower back muscles. Begin on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Slowly lift one arm and the opposite leg, keeping your back straight. Hold for a few seconds and release, then repeat with the other arm and leg. For an instructional video click here.

These are just a few examples of exercises that can help alleviate low back pain. Remember to start slowly and gradually increase the intensity and duration of your exercise routine. It’s also important to listen to your body and stop if you experience any pain or discomfort. With time and consistency, exercise can be an effective way to treat low back pain and improve your overall health and well-being.