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5 Exercises for Low Back Pain Relief



Low back pain is a common problem that affects millions of people worldwide. It can range from a mild discomfort to severe pain that affects your daily activities. The causes of low back pain can vary from poor posture to injury or health conditions. Whatever the cause, exercises can help relieve low back pain. Here are five recommended exercises:



1. Pelvic Tilt



This exercise helps to stretch and strengthen the muscles in your lower back and improve your posture.




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


  • Tighten your abdominal muscles and push your lower back into the floor.


  • Hold the position for five seconds.


  • Release and repeat 10 times.




2. Knee-to-Chest



This exercise helps to stretch your lower back and glutes and relieve tension in your hips.




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


  • Slowly bring one knee to your chest and hold behind the knee.


  • Hold the position for 15-30 seconds.


  • Release and repeat with the other leg.


  • Repeat the sequence three times on each leg.




3. Cat-Cow Stretch



This exercise helps to stretch and strengthen your spine, shoulders, and neck muscles.




  • Get on your hands and knees with your hands directly under your shoulders and your knees under your hips.


  • Arch your back and push your shoulder blades apart as you exhale.


  • Let your head hang down.


  • Round your spine and pull your abs in as you inhale.


  • Repeat the sequence 10-15 times.




4. Bird-Dog Exercise



This exercise helps to strengthen your lower back and core muscles.




  • Get on your hands and knees with your hands directly under your shoulders and your knees under your hips.


  • Reach your left arm forward and your right leg back at the same time.


  • Hold the position for five seconds.


  • Return to the starting position and repeat with the opposite arm and leg.


  • Repeat the sequence 10 times.




5. Bridge Exercise



This exercise helps to strengthen your lower back, glutes, and hamstrings.




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


  • Tighten your glutes and lift your hips up towards the ceiling.


  • Hold the position for five seconds.


  • Lower your hips and repeat 10 times.




In conclusion, low back pain can be relieved and prevented by doing regular exercises that target the muscles in your lower back, hips, and core. These exercises are easy to do and require no equipment, making them ideal for doing at home or at work. If you experience severe or chronic low back pain, consult your doctor for proper diagnosis and treatment.


Nostos Chiropractic is a south Calgary chiropractic clinic. We offer gentle, effective chiropractic techniques and love to help people overcome pains and symptoms that are holding them back. Our doctors have each taken advanced training and offer unique services such as baseline concussion testing and concussion management, chiropractic for dogs, and more. If you'd like to book a consultation to find out what Nostos can do for you, click the link below.




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