There are natural and noninvasive therapies that are proven to relieve many of the issues that cause lower back pain. Physical therapy treatments and therapeutic exercises can often provide long-term relief, reducing the need for medication and more invasive procedures. Exercises that gently stretch your back and strengthen your core help reduce pressure, tightness and pain. They also help make the tissue more resilient against strain and overuse. Many helpful exercises are inspired by yoga poses, such as cat-cow stretches, bridges, and bird dog or balancing table pose.
Lower back pain is extremely common, and it can be caused by a number of different conditions. According to the World Health Organization, lower back pain is the single leading cause of disability worldwide. However, in many cases, there’s a lot of potential for symptoms to improve with physical therapy.
In this article, we’ll share eight effective physical therapy exercises for lower back pain relief.
8 effective physical therapy exercises for lower back pain relief
To get the best outcomes from exercises for lower back pain, you’ll need to ensure that you’re doing movements that are supportive to your body and your condition. Proper technique and a gradual progression from easy exercises to more challenging ones are also essential. Depending on what’s causing your lower back pain, certain exercises may not be helpful or safe for you. A physical therapist will start the treatment process with an in-depth assessment so they can recommend treatments and exercises that are suited to you. If any of these exercises worsen your pain, stop and rest before trying a different exercise.
Try these effective exercises for lower back pain relief:
-
Pelvic tilts
Pelvic tilts involve subtle movement that can go a long way to relieve pressure in the lower back. Lie on your back and raise your knees toward the ceiling, keeping your feet planted. Gently squeeze your abdominal muscles, titling your pelvis up slightly so your lower back is flat against the floor. Hold for a second; then release and repeat several times.
-
Cat-cow stretches
Cat-cows create spinal flexion, gently massaging the discs and tissue between the vertebrae. They can feel great if your spine is stiff and sore. Start on all fours with your hands and knees directly below your elbows and hips for maximum stability. In yoga, this is called tabletop position. As you take a deep breath in, drop your belly down and stretch your head back for cow pose. Only go as far as is comfortable. For cat pose, exhale all the way and reverse the movement: Arch your back up and tilt your head and tailbone down toward the ground. Let your movement follow your breath and repeat for six to 10 breaths.
-
Knee-to-chest stretches
These stretches work both your hip flexors and lower back. Lying on your back, lift one knee up to your chest and hold it there for about 15 seconds. Bring it as close to your chest as you can. Then release and repeat with the other leg. You may also try a double leg variation lying on your back or on your side.
-
Bird dog exercise (balancing table pose)
The bird dog exercise helps build back and core strength for stability. Starting on all fours in tabletop position, engage your core as you extend your right arm and your left leg at the same time. Straighten them all the way, and then bring them back down slowly and with control. You can squeeze your arm and knee to your chest, repeating the same side for a set of 10 reps, or alternate sides. Just make sure you maintain a straight, neutral spine and keep your hips level.
-
Dead bug exercise
This exercise activates the deep muscles inside your core and helps with coordination. Lying on your back, hold your arms straight up so they’re pointing to the ceiling and raise your knees up so your calves are parallel to the ground. Your knees should be at a 90-degree angle. Engage your core as you raise your right arm over your head, level with the ground, and straighten your left leg to the ground at the same time. Then bring them back up to the starting position and repeat with the other side. Move slowly and with control.
-
Wall sits
Wall sits strengthen your upper legs and core to support your spine. Find a sturdy wall and stand with your back to it. Keep your back flat against the wall and lean on it, squatting down until your thighs create a 90-degree angle to your back and your calves. It should look like you’re sitting in a chair. Hold the pose for 20 seconds to start with, and use your arms to steady you. As you grow stronger, you can extend it to 30 seconds and keep increasing up to 90 seconds.
-
Bridges
Bridges activate your glutes and strengthen your hips for stability. Lie on your back with your feet planted and your knees pointing up. Hold your arms down at your sides as you lift your pelvis off the floor, and straighten your back until it makes a 45-degree angle. You might start by moving up and down with your breath for a few repetitions and eventually hold the pose for up to 30 seconds.
-
Walking
Walking is a great way to get low-impact aerobic exercise. To get the full benefits for your lower back, be sure to maintain proper posture. Keep your heart directly over your pelvis, and hold your shoulders back slightly.
Get a personalized exercise program for low back pain at Forever Fit
Lower back pain can create a cycle of avoiding movement and worsening your symptoms. Knowing how to exercise your back and maintain good form as you go about your day can help you achieve a higher quality of life. Medication is sometimes necessary to help manage pain. It’s best to take a holistic and balanced approach that includes physical therapy and exercise.
At Forever Fit, we provide personalized treatment that supports your life activities outside of therapy. Our providers will take the time to listen to you and get a deep understanding of your condition before recommending treatment approaches. While PT can be challenging, we’ll never push you to do activities that worsen your pain.
Ready to move freely and live fully again? We’re here to help you! We can help with general musculoskeletal conditions like lower back pain at all Forever Fit Maryland locations, including Severna Park, Frederick, Crofton, Bowie and Gaithersburg. Give us a call today or fill out our appointment request form to get your initial appointment scheduled with us.
