3 simple exercises to help correct lower back pain
3 simple exercises to help correct lower back pain
The good news is relieving and correcting lower back pain doesn’t need to be complicated. Here are three simple exercises that just about anyone can do at home and without special equipment. IMPORTANT NOTE: Those with chronic or serious discomfort and pain should consider seeing our official health partner Progress Physical Therapy.
Start by lying on your back with your feet flat on the floor and your knees bent. Bring up one knee to your chest and hold for 15 seconds. Return the knee to the starting position and repeat the process with the other leg and knee. Do this 3 – 5 times for each leg, alternating. Watch this video to learn the Knee to Chest exercise
From the all fours position, lift and extend your right arm and left leg. Hold the extended arm and leg for about 2-5 seconds. Return the arm and leg to the starting all fours position and then extend the left arm and right leg for 2-5 seconds. Keep alternating so each leg/arm extension is done 7 to 10 times. Its important to not let your back arch downward and sag while in the starting pose and the extension. Watch this video to learn the Bird Dog exercise
Lye on your back with knees bent and only heals touching the floor. Lift your hips until your hips, shoulders and knees make a straight line. Hold for 3-7 seconds and repeat about 10 times giving yourself at least 5 seconds of rest in between. While raising and lowering hips it’s important to keep your glutes activated at all times. Watch this video to learn the movement
For Chronic or Acute Lower Back Pain
However, if your back pain is chronic or acute, the health experts at Progress Physical Therapy have the multi-specialty expertise to provide coordinated, complete care for all types of back pain.
