Physical Therapy for Lower Back Pain

10 Exercises to Cure Back Pain

Here are ten exercises your physical therapist might suggest to get relief from lower back pain. Make sure to follow their instructions as below mentioned are just summaries.

1. Cobra stretch

This pose helps to stretch the lower back and relives the pain.

To perform this:

• Lie in the prone position and keep your hands on either side of your chest.

• Keep your feet planted firmly on the floor and press into your hands as you push your upper body, from your chest to your head, upward.

• Hold this pose for a few seconds and then gently lower yourself.

2. Cat and cow pose

This pose is a great stretch for lower back.

To perform this:

• Lie on all fours and keep your back straight.

• Then, bend your spine outward and upward toward the ceiling.

• Hold this pose till you feel a stretch in your neck, then bend your back inward and downward till you feel a stretch in your lower back.

• Repeat this around ten times.

3. Prone leg lifts

This is similar to the cobra stretch, except that instead of lifting your upper body, you keep it planted firmly down.

To perform this:

• Keep your legs stretched out and close together

• Raise them in one continuous motion as much as you can and hold the pose

• Lower your legs back to the ground.

4. Bridges

Bridges are extremely helpful to strengthen your lower back.

To perform this:

• Lie down on your back and rest your outstretched arms by your side.

• Lift your hips off the floor, keeping your body from the head to the knees in a straight line.

• Hold and lower.

5. Leg stretches

To perform this:

• Lie on your back with your knees raised upward and your feet flat on the ground.

• Raise your right foot up, loop a band or a towel around it, and gently pull your foot toward your chest

• Keep your right leg straight and unbent till you feel a stretch in your hamstrings.

6. Side twists

To perform this:

• Lie on your back with your arms stretched out by your side.

• Bend your knees to one side while turning your body in the opposite direction.

• Repeat this wringing motion on the other side.

7. Bird-dog stretch

This exercise focuses on stretching out the muscles connected to lower back, thus relieving stress and pain.

To perform this:

• Lie on your fours, and lift your left leg, stretching it backward.

• Simultaneously, stretch your right arm forward in one straight line. Repeat on each side.

8. Toe-touches

This pose is perfect for days when your lower back really needs a good stretch.

To perform this:

• Stand up straight with your arms stretched overhead, bend slightly backward till you feel a push in your lower back

• Bend forward and down to touch your toes. Repeat this slowly ten times.

9. Child’s pose

No other exercise opens up the lower back like child’s pose. It’s easy to perform as well.

To perform this:

• Kneel on a mat, sit on your heels, and bend forward with your arms extended before you.

• Rest your head on the floor and enjoy the relief that follows.

10. Hip stretches

Hip stretches are as good for the lower back as they are for the hips.

To perform this:

• Kneel on your left knee and place your right foot forward, with the right knee bent.

• Hold your left foot and gently pull it upward. Repeat on the other side.

Conclusion

At present, lower back pains is the most prevalent problems and while the above-mentioned stretches and exercises could provide short-term relief, get yourself medically evaluated in case of chronic back pain.

Sources: Penrose, Movement for Life

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on September 13, 2022