5 Basic Back Exercises for Low Back Pain Relief

Back pain is the fifth leading cause of doctor visits in the United States. Unfortunately, traditional physicians tend to assist patients with pain medication rather than addressing the source of the discomfort itself for long-term relief. In physical therapy, back pain exercises can help alleviate pain, improve motion, strengthen core muscles and allow the body to heal naturally. Here are five basic conditioning movements our experienced physical therapists at PT Link recommend for low back issues.

1. Prone Press Ups

Many times low back pain is associated with decreased extension and lack of backward movement in the spine. Prone press ups help restore the spine’s natural curvature while strengthening the lower back muscles.
· Lie face down with the arms beside your body and the head turned to one side.
· Bring your arms up and place your hands under your shoulders.
· Slow straighten your elbows and push up the top half as far as pain permits.
· Be mindful to keep the hips, pelvis and legs limp so that the lower back sags.
· Hold for 1-2 seconds and return to starting position.
· Attempt to raise yourself higher with each repetition.
· Repeat sets three times, resting a minute between cycles.

2. Bridges

Many times lower back pain can be associated with hip and back weakness. Performing bridge exercises can help restore motion and strength of the hips and ease discomfort while walking, standing or sitting.
· Lie flat on your back, placing the feet apart at hip width.
· Place hands on the floor, and slowly lift the buttocks off the ground until the body is straightened flat.
· Keep the shoulders on the floor and hold the position for 5 seconds.
· Lower the body down slowly to the floor and repeat the motion 10-15 times.
· Repeat sets three times, resting a minute between cycles.

3. Partial Abdominal Curls

The core is the back’s best friend, and it plays a substantial role in spinal support and proper hip alignment. Partial curls help strengthen and stabilize the abdominal/core.
· Lie down and bend the knees to an extent that permits the feet to be situated flat on the floor.
· Cross the arms and hands across the chest, taking a deep breath in.
· Slowly exhale, bracing the abdominal muscles and pulling them in towards the spine.
· Lift the shoulders from the ground a few inches, keeping the neck in alignment with the spine.
· Return to the starting position and repeat ten times through three sets.

4. Drawing-in maneuver

Make the transverse abdominis stronger to alleviate lower and mid back pain. This routine helps support the abdominal muscles that help prevent injuries through promoting greater spinal stabilization.
· Lying on the ground, spread the feet hip-width apart, relaxing hands at the sides.
· Inhale deeply, then exhale pulling in the core muscles while leaving hips stationary.
· Hold for 5 seconds and repeat five times through three cycles.

5. Supermans

These spinal strengthening maneuvers arch the back and help reduce pain sourced by herniated discs, strains, and acute injuries.
· Lie with stomach on the floor and arms extended forward.
· Lift the hands and feet a few inches off the ground until the back slightly contracts.
· Reach away and hold for 2 seconds before returning to starting position.
· Repeat ten times.

Reclaim Your Life at PT Link Physical Therapy

Our highly-trained and compassionate physical therapists at PT Link Physical Therapy can get you on the path to a speedier recovery and free of back pain. We have several locations in and around the Toledo area, so contact us today to schedule an appointment near you for a consultation.


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