7 Exercises for Lower Back Pain Relief

Up to 23% of the world’s adults experience chronic lower back pain. If you’ve received a diagnosis, one of the things that can help you manage your pain is physical therapy, which involves particular exercises that target back pain. Learn seven to ask your doctor about. 

1. Bridge

Lie on the ground and place your feet on the floor hip-width apart. Raise your buttocks off the floor and squeeze them. Lower the buttocks and rest before repeating. 

2. Pelvic Tilt

Lie on the ground with your feet flat on the floor. Using your abdominal muscles, pull in your stomach until your back touches the floor. Hold the pose for up to 15 seconds.

3. Knee-to-Chest Stretch

Lie on the ground with your feet flat on the floor. Keep one knee bent and draw the other into your chest by clasping your hands behind your thigh. Hold the pose for one to three minutes.

4. Superman Stretch

Lie face-down on the floor and stretch your arms out. Raise both your hands and feet, and then use your core muscles to pull in your belly button. Hold the position for two seconds.

5. Child’s Pose

Get on your hands and knees and sink back so your hips rest on your heels. Lower your stomach to your thighs and extend your arms in front of you. Hold for one minute. 

6. Cat-Cow Stretch

Get onto all fours and press down into your hands and feet. Inhale at the same time you look up and then exhale while tucking your chin into your chest and arching your spine to the ceiling. 

7. Partial Curl

Rest on the floor with your feet flat and your knees bent. Cross your hands over your chest and inhale. When you exhale, pull in your stomach. Raise your head and shoulder about two inches. Hold the position for five seconds. 

Living With Chronic Back Pain

If you have chronic back pain, finding ways of dealing with the discomfort means turning to physical exercises as well as other treatment options, including regenerative medicine. With the right treatments, you can start living a fuller life once more.

This post was written by a medical professional at Stemedix Inc. At Stemedix we provide access to Regenerative Medicine. Regenerative medicine has the natural potential to help improve symptoms sometimes lost from the progression of many conditions.