7 Physical Therapy Exercises to Help Ease Lower Back Pain
Are you experiencing lower back pain on a daily basis? Does it seem like nothing you do can make the pain go away? The lower back is responsible for supporting much of the body’s weight. It’s also tasked with helping the torso move, bend, and twist. As such, chronic lower back pain can make routine tasks like walking, sitting down, or standing up extremely difficult.
Fortunately, there are various physical therapy exercises, including the following, that can be used to help alleviate lower back pain:
- Bridge – Lie flat on your back with your knees bent and your feet flat on the floor, spaced hip-distance apart. Inhale, then lift your hips as you exhale until your shoulders, hips, and knees form a straight line. As you inhale again, return to the starting position.
- Pelvic tilts – Lie flat on your back with your knees bent, your feet flat on the floor, and your lower back flattened against the ground. Keeping your stomach muscles contracted, start tilting your pelvis toward your heels. Once you start feeling the muscles in your back contract, slowly return to the starting position.
- Spine twist – Lie flat on your back and bend both knees until your feet are flat on the floor, keeping your knees and feet together. Inhale. Then, as you exhale, slowly roll both knees and your pelvis to one side of your body, keeping your shoulders flat against the floor. As you inhale again, slowly return to the starting position, then exhale. Repeat on the other side.
- Knee lifts – Lie flat on your back with your knees bent and your feet flat on the floor. Inhale, then lift one knee toward your chest as you exhale. As you inhale again, return that foot to its starting position. Repeat using the other foot.
- Leg pulls – You’ll need a hand towel to assist you with this exercise. Lie flat on your back and bend both knees, keeping your feet flat on the floor. Slowly raise one foot in the air until your leg is extended perpendicular to the floor. Wrap your towel around the ball of the raised foot, grab one end with each hand, and gently pull down, keeping your knee as straight as possible. Hold, then slowly return to the starting position. Repeat using the other foot.
- Hip push – Kneel on both knees, with the balls of your feet on the floor and your hands on your hips. Bring one foot in front of you and plant it flat against the ground, with that knee bent. Gently push your hips forward, keeping your spine upright. Hold, then slowly return to the starting position and repeat using the other leg.
- Wall sits – Stand approximately one foot from a wall, then lean backward until your back is flat against the surface. Slowly slide your back down the wall, keeping your lower back pressed against the wall, until your knees are slightly bent. Hold, then slide back up the wall until you’ve returned to the starting position.
As with any fitness regimen, it’s important to check with your doctor before attempting these physical therapy exercises. Certain exercises can aggravate certain conditions, so you’ll need to know what’s causing your lower back pain to ensure that you don’t perform any movements that could potentially worsen it. You should also stop performing these exercises if they cause you to experience any sharp pain or discomfort.
Tahoe Fracture & Orthopedic Medical Clinic has been serving Carson City, Nevada, and surrounding areas since 1966. We take pride in being a full-service practice, meaning that we can handle every aspect of treatment from diagnosis to postsurgical rehabilitation, if needed. Our team includes doctors, physical and occupational therapists, physician assistants, and nurse practitioners, all of whom work together to ensure that our patients receive the best possible care.
At Tahoe Fracture & Orthopedic Medical Clinic, we understand the importance of incorporating physical therapy into a conservative treatment plan. Although many people view physical therapy simply as a means of recovering from surgery, following a guided physical therapy regimen can oftentimes treat the symptoms of a condition without there ever being a need for surgery. If you’re experiencing lower back pain, our on-site physical therapists can develop a plan of treatment — possibly including the physical therapy exercises described above — that may be able to relieve your pain.
For More Information
If you’re interested in learning more about how physical therapy can help relieve lower back pain, please contact Tahoe Fracture & Orthopedic Medical Clinic today. We’ll be happy to tell you more about our clinic, answer your questions, and help you schedule an appointment at our Carson City, NV, office.