Physical therapy stretching and strengthening routine you can do at home for your lower back pain. Quick, 8-minute routine stretches tight muscles in the hips and strengthens key core muscles to help your back to feel better fast. Keep reading for more!
Lower back pain is easily the most-common complaint that I treat in my physical therapy clinic. In fact it’s estimated that 4 out of 5 of us will experience some major episode of low back pain in our lives. Luckily there’s a lot that the right stretches and exercises can do to eliminate this pain and help you to feel better.
The key to helping your back lies in one very important principle – your hips need to be very mobile and your back needs to be very stable.
You see – your hips are designed to be very mobile. In fact they’re the 2nd-most-mobile joint in the body. Your spine, on the other hand, is designed to be very stable with relatively little motion available.
However if your hips aren’t mobile enough they start to call on your lower back for more motion during movement. If your core isn’t strong enough (i.e. your lower back isn’t stable enough) you’ll start to experience pain in your lower back.
So for most people the recommended treatment is to spend some time stretching your hips and strengthening the muscles that stabilize your core.
That’s exactly what you’re going to get in this video!
In fact, these are the same home exercises I give to my patients on a daily basis. I know they’re incredibly effective and I hope they help you out, as well.
PLEASE NOTE – if you happen to try any of these and if they cause increased pain in your lower back I would advise you to stop that activity immediately. For best results you’re encouraged to go consult with a local medical professional for individualized care unique to your situation.
This routine consists of 8 of my favorite exercises for your lower back. We’ll run through each exercise for approximately 40-60 seconds for a total of 8 minutes. I’ll lead you through the whole things so you can ensure your form is correct so please feel free to follow along!
For best results I recommend you actually run through this routine twice. Now I know that takes a little longer, but the results that will come to your lower back will certainly be well worth it.
HOME EXERCISE ROUTINE FOR BACK PAIN
0:00 Home Exercise Routine For Back Pain
0:53 Lumbar Rotation Stretch
1:53 Pirifomis Stretch
2:53 Posterior Pelvic Tilt
4:53 Bird Dogs
5:53 Right Side Planks
6:53 Left Side Planks
OTHER VIDEOS YOU MAY FIND USEFUL
✅ 6 EXERCISES TO RELIEVE BACK PAIN IN 9 MINUTES: https://youtu.be/DxIeqiyYZkQ
✅ CORE EXERCISES TO RELIEVE AND PREVENT LOW BACK PAIN: https://youtu.be/lqn87bWvwps
✅ BEST STRETCHES FOR LOW BACK PAIN: https://youtu.be/0wAw1-1MHa4
✅ BEST EXERCISES TO STRENGTHEN YOUR LOWER BACK: https://youtu.be/ZkPIuHh0eRY
✅ WORST AB EXERCISES FOR LOW BACK PAIN: https://youtu.be/8vr2A4MBAMY
What Are Muscle Cramps? And What To Do About It
The best way of preventing them is having an adequate intake of fluids and good nutrition before and during exercise. If the physical practice will be long-lasting you may need to take sports drinks to replenish electrolytes. Once you are suffering from a cramp the best thing is to stretch the muscle gently and gradually. The application of heat can also help, as it will produce vasodilation and provide more nutrients and electrolytes to the muscle.
Low Back Pain and Sciatica – You Must Be Aware of the Red Flags
If you are suffering with low back pain or sciatica, it is vitally important you are familiar with the Red Flags associated with either of these conditions. Although extremely rare, if you do present with any of the red flags discussed in this article, it is important you visit your GP or health professional.
Home Remedies for Backache
Are you looking for home remedies for your backache? Then you need to look at the cause of your problem. Have you got an issue with your body weight? If you do, most probably you will have a issue with your back. Both of these issues have a tendency to go together and this is for a simple factor.
Lower Back Pain Releif Tips
When speaking of back pain there can be a number of causes that go from specific movements that have strained the muscles, to a bad posture, slipped disc, spasms, injury to the ligaments, sciatica and even as a result of being overweight. When speaking of back pain releif, one procedure stands out.
Learn The Best Kept Secret of Achieving Back Pain Relief
If you have been searching for sciatica relief, suffering from a pinched nerve, migraines, and such and finding that the usual treatments just don’t last–don’t give up. Don’t resign yourself to suffering with back pain, day in and day out. Don’t listen to: “You’ll just have to learn to live with it.” Let me tell you a story: