Lower back pain affects millions of people around the world, and it can be a debilitating condition that interferes with daily activities. It is estimated that 80% of the UK population will suffer from back pain at some point in their life. Back pain accounts for around 40% of sickness absence amongst NHS staff.
Thankfully, there are several effective treatment options to relieve lower back pain at home to help you get back to everyday activities asap. One of the most effective ways to alleviate lower back issues is through Chiropractic care, exercise and stretches.
In this article, we’ll discuss seven effective exercises and stretches that can help relieve lower back pain symptoms. Pain relief is often the first goal when engaging in any type of therapy. For long term effects it is recommended that you engage in some form of Chiropractic care to address the root cause of the issue.
Disclaimer about the Exercises
The 7 exercises presented in this article are a natural physical form of care which is safe to perform. Having said that each case is unique, and we cannot take responsibility for unintended consequences.
For this reason, if you are suffering from a sharp lower back pain or chronic pain in your lower back, we at Healing Hands Chiropractic strongly recommend that you first go in for a diagnostic check with a suitable Chiropractor or physical therapist.
Establish a clear Lower Back Pain Diagnosis
Establish a clear root cause diagnosis for your specific back pain through a thorough initial chiropractic assessment. At Healing Hands Chiropractic, we suggest a combination of a physical examination and fully body joint and muscle palpation, review of your spinal and medical history, imaging tests such as nerve function scans, EMG muscle function scans and more.
If you’re GP has ordered CT scans or MRI scans bring them along to the initial assessment as they can be useful in detecting any herniated discs, issues of the lumbar spine, spinal stenosis, nerve root impingements and other imbalances to help arrive at a clear diagnosis.
If osteoporosis is suspected your GP may request blood tests to measure certain mineral and hormone levels. The level of clarity that a diagnosis brings is key for safe and effective care and for knowing how to heal lower back pain fast.
Please note that the following lower back pain exercises are not meant to be a substituted for clinical or chiropractic lower back pain treatment, but rather a powerful complement.
If you’re suffering with pre-existent spinal stenosis, degenerative disc disease, a herniated disk, compression fracture or cauda equina syndrome, you should seek professional help first before engaging in corrective excercises. Because doing the right exercise at the wrong time may aggravate the issue. Note: If equina is suspected you must immediately attend an A&E or nearest hospital.
You should be aware that lower back exercises would be best performed under the watchful eye of a physical therapy specialist, personal trainer or chiropractor.
Stretch before doing your Lower Back Exercises
Before we dive into the exercises, it’s important to understand the role of stretching. Stretching is crucial before and after exercise to prevent injury and increase flexibility.
Very often what causes lower back pain in females and lower back pain in men is usually a combination of factors including muscles tightness and stiffness restricting mobility and range of motion.
Stretchers help prepare the muscles and joints for movement and causes circulation to increase in the target area. Here are a few basic stretches to show you what to do before starting the exercises:
Sit on the floor with your legs straight out in front of you. Lean forward, reaching for your toes, and hold for 5-7 seconds.
Stand with your feet shoulder-width apart. Bend your left knee and bring your heel towards your buttock. Hold onto your ankle with your left hand and hold for 5-7 seconds. Repeat on the other side.
7 effective exercises for lower back pain
Exercise 1. Pelvic tilt
Lie on your back with your knees bent and feet flat on the ground. Tighten your abdominal muscles and press your lower back into the floor. Hold for 5 seconds and release. Repeat for 3 repetitions.
Exercise 2. Cat-cow stretch
Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Arch your back and tuck your chin to your chest, then round your back and lift your head towards the ceiling. Repeat for 3 repetitions.
Exercise 3. Cobra stretch
Lie on your stomach with your hands on the ground under your shoulders. Lift your chest off the ground and hold for 5 seconds. Release and repeat for 3 repetitions. You can find a quick Cobra stretch instructional video here.
Exercise 4. Child’s pose
Start on your hands and knees, then sit back on your heels and reach your arms forward. Hold for 10 seconds.
Exercise 5. Hip bridge
Lie on your back with your knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes. Hold for 5 seconds and release. Repeat for 3 repetitions.
Exercise 6. Seated forward bend
Sit on the ground with your legs straight out in front of you. Reach forward and try to touch your toes. Hold for 5-7 seconds. Repeat 3-5 times.
Exercise 7. Knee-to-chest stretch
Lie on your back with your knees bent and feet flat on the ground. Bring one knee towards your chest and hold onto it with both hands. Hold for 10 seconds and repeat on the other side. Do 3 repetitions for each side.
Consistency is Key with Back Pain Exercises
To see effective results, it’s important to perform these exercises regularly. It’s recommended to do them at least three times a week. By incorporating them into a daily routine you can prevent future episodes of lower back pain and speed up your recovery whilst under Chiropractic Care.
How I cured my Lower Back Pain
One of our clients wrote: “I have been suffering from back pain since I remember. Tried different methods and nothing improved it enough than since I started seeing Healing Hands. The team has fixed me within few sessions, and I cannot thank them enough. Saw the results after 1st phase of my treatments and omg ! My posture is straight now – my body was leaning towards left side before I start seeing the team at Healing Hands. Try for yourself as it’s worth every penny. Staff is friendly too. Always helpful with my schedules.”
This is just one sample of over 350 positive reviews. To read other success stories from Healing Hands Chiropractic visit our review page.
In conclusion, exercise is an effective way to alleviate lower back pain. However, it’s important to consult with your Chiropractor or physical therapist before starting any exercise routine, especially if you have a record of back problems. Try these exercises and enjoy a pain-free lower back.