Exercises that are Safe on Your Lower Back

Exercises that are Safe on Your Lower BackHey, we’ve all been there, you’re sitting at your desk all day and begin noticing constant low back pain. While you may think this pain is most likely just a muscle cramp, your condition can continue to worsen without seeking treatment.

Our team understands chronic low back pain can make exercising more difficult, however it is important to keep moving! Avoid sedentary activities such as sitting or lying down for long periods. Below are a few exercises we recommend to help with your low back pain:

The Knee-to-Chest Stretch

Lie on your back with your knees bent, feet flat on the floor. Tighten your stomach muscles and bring one knee to your chest. Hold for 5 seconds and then lower your leg. Do 10 reps and then switch legs. If it hurts your back, place a towel or pillow under your knee.

Cat-Cow Pose

To do this stretch, start in a kneeling position with your buttocks resting on your heels and place your hands on the floor in front of you. When you are ready to begin, inhale deeply and arch your upper back towards the ceiling like a cat stretching. As you exhale, round your back and tuck your chin towards your chest. This is one repetition.

Pelvic Tilts

Pelvic tilts are a simple exercise that you can do anywhere. Lie on your back with your knees bent, feet flat on the floor, and your arms at your sides. Then flatten your back against the floor by tightening your stomach muscles and pressing down on the small of your back. To relax, release the muscles in your stomach. Repeat several times.

Knee Rolls

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Slowly roll your knees from side to side for about 30 seconds, keeping your hips flat on the floor and making sure you don’t rotate your spine during this exercise. Repeat this movement about 10 times for each side for the best results.

Standing Hamstring Stretch

Stand with your feet hip-width apart, and bend forward at the waist. Keep your knees slightly bent so you don’t hyperextend them. Bend at the hips, not the waist. When you feel a stretch in the backs of your thighs, hold that position for 20 seconds.

Child’s Pose

Begin on your hands and knees with your knees wide apart. Lower your bottom back toward your heels as you reach your arms out in front of you. Rest your forehead on the ground and breathe deeply for one to three minutes, depending on your level of flexibility.

Supermans

Lie on your stomach with your arms extended overhead. Squeeze your buttocks, then lift your arms and legs off the floor so that only your belly button is touching the floor. Hold this position for up to 45 seconds, then return to the start position. Do 2-3 sets of 10 repetitions each day.

Plank

Get into a push-up position on the floor. Bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from head to feet. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold this position for 10 seconds, then relax. Repeat 10-20 times.

A good rule of thumb is to always pay attention to your body and if you are feeling different pains or movements at a certain point during the exercise, stop and consult a professional before continuing. Our goal is to provide individualized treatment for your low back pain. If you have questions regarding which exercises are best for your body, contact Spine and Injury Medical Center today!

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I continue to go to Dr. Brad on a regular basis. He has been very helpful in figuring out the root of issues that needed to be addressed. He is very... read more

V M.

Dr Mouroux is very professional, caring, experienced, and knowledgeable. He resolved my neck pain by treatments to the target. For other surrounding... read more

Louisa W.

Dr. Brad is extremely professional and knowledgeable. There has not been a single injury that I have had that he hasn’t been able to help me with.... read more

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V M.

I continue to go to Dr. Brad on a regular basis. He has been very helpful in figuring out the root of issues that needed to be addressed. He is very caring, knowledgeable, and easy to talk to doctor. Thanks to him i was able to maintain my health without any medications all this time. Thank you Dr. Brad!

Louisa W.

Dr Mouroux is very professional, caring, experienced, and knowledgeable. He resolved my neck pain by treatments to the target. For other surrounding issues that I previously had not been aware, he also advised whether treatable entirely or to certain degrees duo to long past causes. The office staff are friendly and helpful. I would not hesitate to recommend Dr. Mouroux to people who have the need of Chiropractic care!

Jonathan D.

Dr. Brad is extremely professional and knowledgeable. There has not been a single injury that I have had that he hasn’t been able to help me with. Additionally, he explains all of my injuries and the adjustments he makes, to further allow me to understand them. His advice on recovery from my injuries allows me to accelerate the process of getting back to a healthier state. I would recommend Dr. Brad to all athletes who are suffering from injuries.

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