Dealing with lower back pain?

Well, you've probably heard the usual advice: do some planks, stretch those hamstrings, and roll out with a foam roller. Plus, keep that spine in a neutral position. That's what most physical therapists in West Springfield will tell you.

These things [might] make you feel better for a few moments , but let's face it – these exercises are pretty standard, and you're not a one-size-fits-all case. In fact, they might be too easy for you, and you might need something more tailored to your unique needs. Plus if they were going to solve your problem, you wouldn't still be having it.

Luckily, here at MOVE, our team of West Springfield physical therapists goes above and beyond. We don't just focus on your back pain; we look at you as a whole person.

This is especially crucial if you've been battling chronic lower back pain. People with ongoing issues tend to do the same set of exercises every time their back acts up. But guess what? If you've outgrown those exercises, you might just be on the verge of saying goodbye to lower back pain for good if you progres them appropriately.

Here's how to make the most of this guide:

1. If you're currently experiencing lower back pain, the first thing you should do is seek professional advice. Remember, this blog is just a starting point. You can schedule a free consultation with us here.

2. These exercises are meant to be part of your daily routine as part of a comprehensive movement program.

3. You can incorporate them into your morning routine, use them as a warm-up before exercising, or even do them during your work breaks.

4. If any of these exercises cause more than slight discomfort (pain exceeding 3/10 on a scale), stop immediately and call us. Your well-being is our top priority.

    

    

   Lower Back Pain Exercise #1: Supine 90/90 Breathing

   
   Key Cues:

    

   • • Get yourself in a comfortable position on the floor. Relax, will ya

     • Put feet up so your hips and knees are bent at 90 degrees. You can use a wall, chair, or box

     • Start by putting a yoga block in-between your knees to turn adductors on and driving heels into ground turning on hamstrings and

     • Posterior pelvic tilt by pressing your lower back into the ground

     • Take big, 4s inhale by expanding your ribcage 360 degrees. Then exhale for 8-10s by driving ribcage down

Lower Back Pain Exercise #2: Spinal Decompression (3 different options)

Key Cues:

• • • Pick whichever variation works best for your body, and environment

    • Keep your belly completely relaxed

    • Think about allowing your lower body to pull away from your upper body

    • Don't look for a stretch, just a gently relief or unloading sensation in the lower back, when you take the pressure off you might "feel things come back together a bit"

    • Hold 5-10 seconds on, then 5-10 seconds off.

    • Do this for 2-15 minutes. If it doesn't immediately get better, give it a few moments. If it gets better each time you do it...keep going until it stops getting better! 
      
      
    • Bonus: If you don't have a pull up bar, here is how you can use a door.

Lower Back Pain Exercise 3: Thoracic Gapping

Key Cues:

• • • Put feet up so your hips and knees are bent at 90 degrees. You can use a wall, chair, or box

• • • Make sure your spine is centered on the peanut

    • Elbows move away from the peanut and towards the peanut like a telescope, not a rainbow

    • Breathe out and allow gravity to pull you down into the stretch. Hangout here for a couple seconds

    • Start at the bottom of the shoulder blades and work your way up
      
      
    • Pro Tip: If it's too uncomfortable, roll the peanuts in a small towel to decrease the intensity.

Lower Back Pain Exercise 4: True Hip Flexor Stretch

Key Cues:

• • • Put your opposite hand on a stable surface. If left knee is down, right hand is down.

• • • Start by hinging at the hip slightly

    • Posteriorly tuck your pelvic (think dog tucking it's tail between it's legs)
      
      
    • Squeeze glute,
      
      
    • Kneel up tall
      
      
    • Use opposite hamstring to pull into more of a stretch if needed,

• • • Pro tip: Lean away to the side to increase the stretch (left knee is down, side bend to the right.
      
      
      

Lower Back Pain Exercise 5: Posterior Hip Capsule Stretch

Key Cues:

• • • Band set up at hip height when kneeling

• • • Band pulls 90* away from body to the side

    •  Keep line of force from thigh bone to be driving right out the back of the glute
      
      
    • Go down to your elbows if you need. 
      
      
    • Protip: You won't feel a big stretch, we just want a sensation of pressure in the glute. Do some contract and relax in this position.

While these five lower back exercises can be highly effective in alleviating your low back pain, achieving long-lasting relief requires a tailored approach. This is where our expertise comes into play.

A personalized movement evaluation is the best thing we can do for your lower back pain. Book a FREE Phone consult here. That way, when you come in, we will already know everything that's going on and how it's affecting you so we can hop right into going over how your body moves, what is causing your pain, and what exactly to do in order to fix it.

This evaluation will give you the lower back exercises you've never done but are specific to your body. Nothing better than that.