Best Exercises for Lower Back Pain

Exercises for Lower Back Pain

Lower back pain is one of the most common health complaints worldwide affecting millions of people of all ages. It can stem from a variety of causes including poor posture, muscle imbalances, car accidents, or even stress. Fortunately, therapeutic exercises can significantly help alleviate pain and improve mobility. Dr. Deryk Harting, a top chiropractor at one of the highest rated car accident medical care facilities in the Tampa Bay area, discusses exercises for lower back pain recommended by leading healthcare professionals like the American Physical Therapy Association and Mayo Clinic.

1. Pelvic Tilt

Benefits: Pelvic tilts help engage the muscles of the lower back and core to decrease stiffness and improve spinal stability. This easy movement can significantly improve posture and reduce pain by reinforcing proper alignment of the pelvis and spine.

How to Perform: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. At the same time, tilt your pelvis upward and hold for 5 seconds. Relax and repeat for 10-15 repetitions.

2. Cat Cow Stretch

Benefits: This exercise helps increase flexibility in the spine and stretches the muscles along the back. The movement also reduces spinal tension and promotes a full range of spinal motion.

How to Perform: Begin on your hands and knees in a tabletop position. Inhale deeply as you arch your back, lifting your chest and tailbone towards the ceiling (Cow pose). Exhale slowly and round your back, tucking your chin toward your chest and pulling your tailbone towards your knees (Cat pose). Repeat this cycle 10-15 times.

3. Bridge Exercise

Benefits: The Bridge exercise targets the glutes and lower back to increase strength and stability in the pelvis. Strengthening these areas helps support the spine by reducing strain and shear in the lower back.

How to Perform: Lie on your back with your knees bent and feet flat on the floor. Tighten your core and glute muscles, then lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold the position for a few seconds before slowly lowering your hips back down. Repeat this 10-15 times.

4. Knee to Chest Stretch

Benefits: This stretch targets the lower back and hip muscles to decrease tightness and improve flexibility. Releasing tension in these areas can significantly reduce pain and improve the range of motion.

How to Perform: Lie on your back with your knees bent and feet flat on the floor. Bring one knee toward your chest, slowly pulling it in with your hands. Hold the stretch for 20-30 seconds before switching to the other leg. Repeat 2-3 times per leg.

5. Bird Dog

Benefits: The Bird Dog exercise strengthens the core and lower back to enhance overall spinal stability. It also helps improve balance and coordination, which can prevent falls and reduce the risk of back injury.

How to Perform: Start in a tabletop position on your hands and knees. Extend your right arm forward while simultaneously extending your left leg backward, keeping your body in a straight line. Hold this position for 5-10 seconds, then return to the starting position. Repeat on the other side. Perform 10-15 repetitions per side.

Incorporating these therapeutic exercises into a daily routine can significantly help alleviate lower back pain, improve posture, and increase flexibility. These exercises not only target the muscles that support the spine but also improve overall mobility and stability. However, if you are dealing with a recent injury or severe pain, it is always best to consult with a healthcare professional to tailor a treatment plan that best works for you.

— This article is written by Deryk Harting, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Florida.

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