Welcome back to our Motivational Monday blog post! We’re Lani and Joey, two passionate Physical Therapists dedicated to helping you achieve your health and wellness goals. This month, we’re focusing on addressing lumbar or lower back pain and dysfunction, particularly as we transition into the spring season.
As the weather warms up and outdoor activities become more enticing, it’s not uncommon to experience discomfort or stiffness in the lower trunk area. Low back pain varies from person to person, whether it’s a lingering ache or a sharp pain. That’s why we’re here to share three simple yet effective exercises to help alleviate any lower back discomfort you may be experiencing.
Three Effective Exercises for Relieving Lower Back Discomfort
1. Lower Trunk Rotations:
Begin by lying on your back with your knees bent and feet flat on the floor. Keep your knees together as you slowly rotate your legs to one side, then the other. The key here is to focus on gentle, pain-free motion. If you feel any discomfort, ease off and only move to the point where you feel a gentle stretch. Aim for 15 to 20 repetitions on each side, moving slowly and smoothly.
2. Pelvic Tilts:
Lie on your back with your knees bent and feet flat on the floor. Engage your abdominal muscles as you tilt your pelvis backward, pressing your lower back into the floor. Then, tilt your pelvis forward, arching your lower back slightly away from the floor. Focus on the sensation of gently “smashing” your hand placed beneath your lower back (though this is optional). This exercise helps activate core stabilizers and stretches the deep paraspinal muscles along your spine. Repeat for 10 to 15 repetitions, focusing on controlled movements.
3. Easy Marches:
Remain lying on your back with your knees bent and feet flat on the floor. This time, gently lift one foot off the ground, bringing your knee towards your chest, then return it to the starting position. Alternate legs in a marching motion, allowing your hips to rotate slightly with each movement. This exercise promotes mobility and rotation in the lower lumbar and SI (sacroiliac) areas. Aim for 15 to 20 repetitions on each leg, moving at a comfortable pace.
Relieving Persistent Lower Back Pain
Remember, these exercises to relieve back pain are meant to be gentle and therapeutic. Listen to your body, and if you experience any pain or discomfort, stop immediately. It’s essential to prioritize your comfort and well-being throughout the process.
If you’ve been dealing with persistent lower back pain, it’s always a good idea to consult with your healthcare provider. However, these exercises can serve as a valuable tool in managing and alleviating discomfort in the meantime.
We hope you find these exercises helpful in relieving any lower back discomfort you may be experiencing. As always, if you have any questions or concerns, don’t hesitate to reach out to us. We’re here to support you on your journey to better health and wellness.
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