If you’re looking for information on what to do for low back pain, try the low back exercises below. In the United States, low back pain is the second most common reason for a visit to the doctor. It is a condition that most of us will suffer from at some point in our lives. Let’s take a look at what you can do outside the doctor’s office to self-manage acute and chronic low back pain.
One of the best self-management protocols for low back pain is exercise that targets the lower back. It appears that the optimal time to engage in exercises for the lower back is during the work day, since doing so may help alleviate some of the overuse and repetitive strain contributing to one’s low back pain.
Let’s focus on back exercises that you can do from either a sitting or standing position during short work breaks.
Be sure to perform these low back and sciatica exercises slowly to a full or firm stretch without pain. Take three slow deep breaths for each. Only do exercises that “fit” your job and time limits—this might be only one every fifteen minutes. Make it work!
Try These 3 Sitting Low Back Exercises
The first exercise is the Sitting Forward Bend low back exercise. Bend forward and reach for the floor, as far as you can reasonably tolerate. Next is the sitting trunk rotations where you twist your back and trunk slowly to the left, then to the right. The third exercise is the Cross Leg Stretch. Cross one leg over the other. Grasp and pull the crossed leg knee to the opposite shoulder while arching your back to its maximum until a firm stretch is felt in your buttocks.
Here Are 3 Standing Exercises For Low Back Pain
First is the Hamstring Stretch. Place one foot on an elevated surface, like a chair seat, foot stool, or guard rail. Do an anterior pelvic tilt by arching your low back until you feel a firm stretch in your hamstrings. Switch sides and repeat. The second exercise for you low back is the Groin Stretch. Do exactly the same steps as in the hamstring stretch above, but this time, rotate your trunk to the side of the standing leg and away from the stretched leg, until you feel the stretch in your inner thigh or groin muscles. The third low back exercise is the Backward Bends. Place your fists behind your low back and slowly bend backward to your maximum tolerated point.
These “portable” low back exercises can be performed frequently throughout your work day, whenever you can spare 30-60 seconds. The most important point is to do these exercises on a regular basis. It may help keep your low back pain from worsening during your workday.
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Hopefully, we gave you helpful tips on what to do for low back pain. Try the low back exercises above and start feeling better.