Lower back pain can be debilitating and affect your daily life. One of the most effective ways to manage lower back pain is through physical therapy exercises. These exercises aim to strengthen the muscles in the lower back and core, improve flexibility, and reduce pain.
In this blog, we’ll look at some physical therapy exercises for lower back pain and include illustrations to help you perform them correctly.
- Pelvic Tilt
The pelvic tilt is a simple exercise that helps to engage the lower back and core muscles. It’s an effective way to stretch and strengthen the muscles in the lower back.
To perform the pelvic tilt:
- Lie on your back with your knees bent and feet flat on the floor.
- Flatten your lower back against the floor by tightening your abdominal muscles.
- Hold for 5 seconds, then relax.
- Repeat 10 times.
Illustration:
- Bridge
The bridge exercise targets the glutes, hamstrings, and lower back muscles. It’s a great exercise for improving core stability and reducing lower back pain.
To perform the bridge:
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips off the floor about a 1/3 the way up (a few inches), keeping your feet and shoulders on the ground.
- Hold for 10 seconds, then raise your hips another third higher.
- Repeat a third time -holding again for 10 seconds before lowering your hips back down to the floor.
- Repeat 3 times.
Illustration:
- Cat-Camel Stretch
The cat-camel stretch is an effective way to stretch and mobilize the spine. It’s a gentle exercise that can help to reduce lower back pain and stiffness.
To perform the cat-camel stretch:
- Get down on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
- Arch your back up towards the ceiling, tucking your chin into your chest.
- Hold for 5 seconds, then lower your back down towards the floor, lifting your head up towards the ceiling.
- Repeat 10 times.
Illustration:
- Knee-to-Chest Stretch
The knee-to-chest stretch is a simple exercise that can help to stretch the muscles in the lower back and hips. It’s a great exercise for reducing stiffness and pain in the lower back.
To perform the knee-to-chest stretch:
- Lie on your back with your knees bent and feet flat on the floor.
- Slowly bring one knee towards your chest, holding onto your shin with both hands.
- Hold for 10 seconds, then release and repeat with the other leg.
- Repeat 5 times on each leg.
Illustration:
- Seated Spinal Twist
The seated spinal twist is a yoga-inspired exercise that can help to stretch the muscles in the lower back, hips, and spine. It’s an effective way to improve flexibility and reduce lower back pain.
To perform the seated spinal twist:
- Sit on the floor with your legs crossed.
- Place your left hand on your right knee, and your right hand behind you on the floor.
- Twist your torso to the right, looking over your right shoulder.
- Hold for 10 seconds, then release and repeat on the other side.
- Repeat 5 times on each side.
Illustration:
In conclusion, physical therapy exercises can be an effective way to manage lower back pain. When performing these exercises, it’s important to listen to your body and stop if you experience any pain or discomfort. It’s also important to maintain proper form throughout each exercise to ensure that you’re getting the most benefit. If you’re experiencing chronic or severe lower back pain, it’s always best to consult with a medical professional before starting any new exercise program! And of course, we are always here to help!
