If you suffer from an unbeatable low back pain daily, you’re not alone. Thousands of people experience symptoms of lower back pain due to a lifestyle of sitting at work for eight hours or more a day, medical conditions like arthritis, herniated or bulged discs, or other injury. Along with Physical Therapy treatments and various types of exercises and movements, you can both alleviate lower back pain, and decrease the chances of it returning with continued practice!
Check out these 5 simple exercises for lower back pain that can relieve back pain naturally, and are easy to practice at home:
Sit on an exercise ball with your knees at a 90 degree angle. Once situated, lift one arm at a time overhead slowly, and then alternate lifting each heel up off of the ground and placing it back down. The combined efforts of both actions work your core, upper and lower back muscles. Repeat as necessary.
The Crossover Lunge
With hands on the hips, step into a deep lunge with the opposite knee touching the floor. Then, twist around to your back with hands placed gently on the knee. This will create a deep twist stretch in the spine and lower back. Rise up and repeat on each side.
The Wall Squat
Stand up against a wall with your back touching the wall. Sit into a deep squat with your knees at a 45 degree angle, and hold for five seconds. Repeat. Not only does this engage all of your back muscles, but your hamstrings and quads as well. Feel the burn!
The Twist, Squat, Lift
Standing with feet apart as wide as your shoulders, place a wastebasket or bucket to the right of you with a five-pound object inside, such as a weight or kettle ball. Bend the knees, twist and pick up the bucket or basket, stand up and bring it in front of you at waist level, then twist and squat to place it back down on your left side. Repeat.
The Rotating Plough
Lay flat on your back on a flat surface, and pull your legs up together while bent slightly straight into the air. Place your hands underneath your back for support. Rock from side to side to engage deep back muscles as well as hamstrings and abs. Lower legs and repeat as necessary. Take a look at pictures here for a walkthrough of this pose and other exercises in this post.
Always use caution when completing these exercises for lower back pain and don’t forget to stretch the back muscles that you are engaging! Consult a medical professional before implementing a new exercise or stretching routine.
DRX 9000 is a treatment option that has helped alleviate lower back pain for thousands of patients. This treatment option offers patients who previously thought they would have to live with back pain for the rest of their lives a solution.
See your life change forever by using the DRX 9000 Spinal Decompression device with the experienced professionals at Back in Action Physical Therapy to relieve your lower back pain permanently.