BACK PAIN
In 2020 low back pain affected 619 million people, which amounts to about 10% of
the world's population. It is currently the leading cause for time missed at work and
disability. Low back pain can stem from a wide variety of causes, including poor
posture, muscle strain/weakness or a sedentary lifestyle. Incorporating a daily
routine of targeted spinal mobility/stretching exercises can help alleviate pain,
strengthen the core and spinal musculature and improve overall lumbar/thoracic
mobility. Here are five easy and effective exercises designed to relieve low back pain
and promote a more mobile spine.
1. Pelvic Tilts
Pelvic tilts are what some might say the “golden” exercise for low back pain patients.
They are fundamental in improving core strength and stabilizing the lower back,
and should be your first step in low back pain rehab.
How to Do It:
1. Lie on your back with your knees bent and feet flat on the floor or table.
2. Tighten your abdominal muscles, squeeze the glutes and aim to push your
lower back into the floor or table.
3. Hold this position for a few seconds, and relax.
4. Repeat this 10-20 times, twice a day.
Benefits: Pelvic tilts help strengthen the abdominal muscles and reduce tension in
the lower back by promoting proper spinal alignment.
2. Single or Double Knee to Chest
The single and double knee to chest stretches are a simple yet effective way to
relieve lower back tension and improve flexibility.
How to Do It: (Single Knee)
1. Lie on your back with one knee bent or both legs extended.
2. Pull one knee towards your chest, holding on top with both hands.
3. Hold for 30 seconds, then switch legs and perform three sets, twice a day.
4. For double knee to chest stretch, repeat the above with both knees towards
your chest, again holding on top of both knees three times for 30 seconds.
Benefits: These stretches help release tightness in the lower back and can alleviate
discomfort caused by muscle stiffness.
3. Lower Trunk Rotations
Lower trunk rotations help improve spinal mobility and reduce stiffness in the
lower back.
How to Do It:
1. Lie on your back with your knees bent and feet flat on the floor or table.
2. Extend your arms out to the sides for support.
3. Gently lower both knees to one side while keeping your shoulders flat on the
floor or table.
4. Hold the stretch for a few seconds before returning to the starting position
and repeat on the other side.
5. Repeat this 10-20 times, twice a day.
Benefits: This exercise promotes flexibility in the lower back and can help reduce
discomfort by increasing trunk mobility and range of motion.
4. Bridges
Bridges are a “must do” exercise when it come to strengthening the glutes and lower
back musculature. These muscles are crucial for spinal support and overall core
strength.
How to Do It:
1. Lie on your back with your knees bent and feet flat on the floor or table, hip
width apart.
2. Lift your hips towards the ceiling by squeezing your glutes, and pushing
through the heels.
3. Hold the position for a few seconds, and then lower your hips back to the
floor or table.
4. Repeat 10-20 times, twice a day.
Benefits: This exercise targets the gluteal muscles and lumbar paraspinals,
enhancing support for the spine and improving overall core/glute strength.
5. Bird Dogs
The Bird Dogs exercise enhances both balance and coordination while targeting the
muscles of the lower back, hips and core.
How to Do It:
1. Begin on your hands and knees, ensuring your wrists are directly under your
shoulders and knees under your hips.
2. Extend one leg straight back while simultaneously reaching the opposite arm
forward.
3. Hold the position for a few seconds, and then return to the starting position.
4. Alternate sides and repeat 10-20 times on each side, twice a day.
Benefits: This exercise strengthens the muscles along your spine and improves
stability, reducing the likelihood of back pain.
Tips for Success
• Consult with your Doctor: If you are experiencing severe low back pain or
radiating symptoms down the lower extremities, consult with your
healthcare provider first before starting any new exercise routine.
• Consistency: Incorporate these exercises into your morning and afternoon
routines for the quickest and best results.
• Listen to Your Body: If any exercise exacerbates your pain, stop and follow
up with your healthcare provider for further assistance.
By remaining consistent with these exercises the patient can expect to improve
posture, improve flexibility, reduce tension and strengthen low back/core
musculature, and thus potentially reduce or eliminate low back pain. Integrating a
daily exercise routine can lead to long-term relief and a healthier, more flexible
spine.
