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Exercises for Lower Back Pain Relief

woman with lower back pain

Exercise can help relieve lower back pain, be sure to always check with your healthcare professional before starting any exercise program.

Exercises for Lower Back Pain Relief

Semi Crunches

Doing limited crunches helps strengthen your stomach as well as your back muscles.

  • Lie on the floor on your back. Bend the knees and keep your feet flat to the floor and hip-width apart.
  • Cross arms over your chest. Take a breath in.
  • Breathe out, and at the same time tighten your stomach muscles.
  • Gently raise your shoulders 2 inches off the floor. Be sure to keep your neck in line with your spine.
  • Hold for 5 seconds, then slowly lower back down.
  • Repeat 8 to 12 times.

Hamstring Stretches

  • Lie on your back on the floor with knees bent.
  • Place a towel under the ball of your foot that's long enough for you to hold onto each end.
  • Slowly straighten your knee while gently pulling on the towel ends.
  • You should feel a gentle stretch down the back of your leg.
  • Hold for 15 to 30 seconds.
  • Repeat 2 to 4 times for each leg.

Pelvic Tilts

Pelvic tilts can relieve tightness in the back muscles and keep them flexible

  • Lie on your back on the floor.
  • Bend your knees. Keep your feet flat to the floor.
  • Keep the arms by your sides.
  • Slowly arch your lower back and push your stomach out.
  • Hold for 5 seconds, then release.
  • Gently flatten your back and pull your stomach towards the floor.
  • Hold for 5 seconds, then release.
  • Gradually increase the number of repetitions daily until you reach 30 each time.

Knee to Chest Stretches

Knee to chest stretches helps elongate the lower back, which can help relieve pain and tension.

  • Lie on your back on the floor with your knees bent
  • Keep both your feet flat on the floor.
  • Put both hands on one knee and pull it gently towards the chest.
  • Hold the knee against the chest for 5 to 30 seconds, keeping your lower back pressed to the floor.
  • Lower your leg and repeat with the other leg.
  • Repeat 2 to 4 times for each leg.

Exercises help build your core muscles and help prevent injury because they increase stability and flexibility. If these exercises and other gentle stretches make your back pain worse, stop right away and talk to your doctor.

If you are experiencing back pain, make an appointment today with Specialty Orthopaedics in Harrison, NY. Our team of physicians can provide the most effective forms of exercises to help with your lower back pain.

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