Lower Back Pain Exercises
If you're recovering from back surgery, a back injury, or if you live with back pain from any cause, you should become familiar with lower back pain exercises.
Lower back exercises which your therapist may prescribe include:
- Standing Hamstring Stretch - Raise your leg to at least 15 inches high, with your heel on a stool. Keeping your knees staight, lean forward, bending at the hips. You'll feel a mild stretch in the back of your thigh. Do not roll your shoulders. Bend at the waist- this will stretch your lower back. Hold the stretch for 15 to 30 seconds.
- Pelvic Tilt - lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for 5 seconds, then relax. Do 3 sets of 10.
Double Knee to Chest - Same starting position- knees bent, feet flat, tight stomach muscles, and push your lower back into the floor. Then, pull both knees up to your chest. Hold for five seconds and repeat 10 to 20 times.
Lower Trunk Rotation - Same starting position- knees bent, feet flat, tight stomach muscles. Keep your shoulders down flat, gently rotate your legs to one side, as far as you can. Repeat 10 to 20 times.
Partial Curl - Same starting position- knees bent, feet flat, tight stomach muscles. Flatten your back against the floor. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don't hold your breath. It helps to breathe out as you lift your shoulders up. Repeat 10 times. Build to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to the side while doing this exercise.
- Cat and Camel - Start on your hands and knees. Let your stomach hang, with your back curving downward. Hold this position for 5 seconds. Then arch your back and hold for 5 seconds.
- Quadriped Arm/Leg Raises - Start your hands and knees. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg and hold straight out from your body. Hold this position for 5 seconds. Lower your arm and leg slowly. Using the opposite arm and leg do this 10 times on each side.
- Piriformis Stretch - Lie on your back with both knees bent, and rest the ankle of one leg over the opposite knee. Grasp the thigh of the bottom leg and pull that knee toward your chest. The stretch will be along your buttocks and possibly along the outside of your hip on the top leg. Hold this for 15 to 30 seconds. Repeat three times. Switch legs and repeat.
For the most part, the cause of lower back pain is simply the lack of muscle tone and strength to handle day-to-day activities. Even if you're a busy person, going through the routine of your day is usually not sufficient enough to strengthen muscle.
People have many excuses for not following an exercise routine- not enough time, lack of equipment, etc. Developing an effective exercise regimen does not take equipment or even very much time. A few minutes every day performing strengthening exercises such as pelvic tilts, knee lifts, and others will make a big difference in the way your body carries its own weight. Keep in mind that the main part of the body that supports the lower back is the abdominal muscles!
It's common for any type of lower back pain exercises to increase the pain as the muscles begin working differently. That's where our Personal Therapeutic Ultrasound System comes in handy! Ultrasound Therapy is good for deep, effective pain relief in the muscle tissues. As the muscles that support the spine are retrained to work properly, Therapeutic Ultrasound can stimulate blood flow and oxygenation that promotes healing in the tissue.
Do your exercises as prescribed by your therapist, chiropractor, or healthcare provider to strengthen your lower back. Then add the benefits of our Therapeutic Ultrasound device and get back to living life- pain free!
An Inferno Wrap Energy Device for the back is one of the most helpful tools for a wide variety of painful back-related problems. Through the use of the patented Energy Web, soft tissues are safely and gently heated- increasing oxygen and nutrient rich blood flow within the treated area. Your body's natural response to this increased temperature is to try to maintain a condition of homeostasis in a balanced environment (basically, your body increases blood flow to the heated area in an attempt to drop the temperature). With the rapid increase in blood flow to the area (a term known as vasodilation), there is an increase in the supply of oxygen and nutrients to injured cells, and toxins are flushed out (including lactic acid, commonly found in trigger points)- both of which promote healing. Our Inferno Wrap for the Back provides effective, non-invasive, non-addictive pain relief with no side effects.
Our Cold Compression Wraps are recommended as a top therapeutic wrap by Leading Health Institutes like the Cleveland Clinic, several professional sports organizations, and countless medical professionals. That's why we sell them- they are the best money can buy! We have noticed over time that our customers are so fond of our "Freezie" Cold Compression Wraps that they are frequently coming back and ordering a second one- this way, they can have a spare frozen one in the freezer while wearing the other. "Freezie" Wraps are becoming very popular with baseball and soccer trainers, and the wraps can be conveniently stored in a cooler for quick application on the field when needed.
Ultrasound Therapy is also a helpful tool for pain treatment and prevention of back problems- having a portable Ultrasound device at home is a powerful, effective, and convenient treatment tool. If you have symptoms, or are recovering from a back related injury, using Ultrasound on a regular basis before your activity or throughout the day will help relax your muscles, diminish pain and inflammation, soften scar tissue and contribute greatly to the healing of your injury.
If you suffer from pain after certain activities or movements, use Ultrasound Therapy when you complete the activity, and then rest. Limit the application of Ultrasound to a couple of treatments per day (the manual which comes with the unit will recommend treatment frequency depending on your injury/condition). In between Ultrasound treatments, maximize your pain relief and injury recovery time by using the Inferno Wrap. Proven Performance, Proven Relief - only found at MendMeShop.com! If you have been given a treatment plan by your healthcare professional, make sure you adhere to it to ensure pain free living. Ask your healthcare professional about how you can add MendMeShop products to your treatment routine! In general, people who are committed to their therapies and exercises will have the best medical outcomes.
Do you have more questions?
We encourage you to contact our office directly with any questions you may have or advice on treating your back injuries, whiplash injuries or sciatica. You can be assured all your questions will be answered in a thorough and courteous manner by our trained staff.
Feel free to email us at contact@AidMyBack.com.
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