6 effective physical therapy exercises for lower back pain relief

Any type of back pain can impact your everyday routines. Lower back pain is especially frustrating if you sit for long periods of time for work, because constant stress is placed on the affected area.

Lower back pain comes from the lumbar spine, which refers to five vertebrae located between your pelvis and rib cage. There are many potential causes for lower back pain, from aspects of your everyday lifestyle, such as poor posture and heavy lifting, to conditions like arthritis and herniated discs. 

If you’re trying to find some relief from lower back pain, a physical therapist can guide you through safe and effective exercises that can help. Read on to learn exercises for lower back pain relief and how KC Rehab can incorporate them into your treatment plan.

6 exercises a physical therapist may recommend for lower back pain 

If you’re seeking treatment for lower back pain, a physical therapist can determine which strengthening and stretching exercises will be the most effective based on the severity and cause of your pain, as well as your physical capabilities and overall health goals.

Here are six they may recommend:

1. Knee-to-chest stretch

Lie on your back with your knees bent so that your feet are flat on the floor. Grab one knee with both hands and gently pull it up toward your chest. Hold the stretch for up to 30 seconds, or as directed by your physical therapist, before returning to the starting position and switching to the other knee. For a deeper stretch, you can extend the opposite leg while holding the bent knee.

A knee-to-chest stretch can help alleviate lower back pain by lengthening the muscles to release tension.

2. Child’s pose

Go down to your hands and knees. Move your hips back until your buttocks are touching your heels. Bend at the hips and bring your chest down, placing your forehead on the floor. Your arms should be extended above your head with your hands staying flat, with your shoulders pressed against your ears. Hold this position for approximately 10 seconds, or as directed by your physical therapist, before resting.

The child’s pose is a stretch that decompresses the lower back muscles and increases flexibility.

3. Cobra stretch

Lie on your stomach with your feet a hip width apart. Place your hands flat on the floor next to your shoulders. Press your hands down and slowly lift your chest off the floor. During this exercise, your back should be arched, stretching your chest and abdomen. Hold the position for up to 30 seconds, or as directed by your physical therapist, before returning to resting position. 

The cobra stretch works to alleviate stiffness while strengthening the back muscles for increased stability.

4. Pelvic tilt

Lie on your back. Tighten your stomach muscles so that you’re flattening your back against the floor or mat as much as possible. This will cause your pelvis to slightly tilt upward. Hold the tilt for approximately 10 seconds before resting. Repeat the exercise for three sets of 10 repetitions, or as directed by your physical therapist.

Pelvic tilts help to alleviate lower back pain by strengthening the muscles needed to support your lumbar spine.

5. Bridge

Lie on your back with your knees bent. Your feet should be flat on the floor, approximately a hip width apart. Lift your hips off the floor by tightening your buttock and stomach muscles. Your hips should create a line from your knees to your shoulders. Your arms should stay flat on the floor by your sides. Hold the position for up to 30 seconds, or as directed by your physical therapist, before lowering your hips down to the floor.

Bridges can help strengthen and stabilize your lower back muscles to reduce strain on the lumbar spine.

6. Wall slides

Press your back against a wall with your feet approximately one foot away. Tilt your pelvis back so there isn’t a gap. Without arching away from the wall, slide your back down toward the floor as far as you can; then slowly slide back up to the returning position. Repeat three sets of 10 repetitions, or as directed by your physical therapist.

Wall slides can help your lower back pain by strengthening your back muscles and improving your posture. 

KC Rehab will guide you through physical therapy exercises for lower back pain

If you’re experiencing persistent or worsening lower back pain, KC Rehab can help you find relief. We’ll complete an evaluation to determine the cause and severity of your pain to figure out the most effective treatment options. 

We’ll create a personalized treatment plan that will include targeted exercises along other options, such as joint mobilization and lifestyle adjustments.

Contact our team today for more information or to schedule an initial appointment.