Back pain is one of the most common reasons for doctor’s visits in our country. In fact, 90% of Americans can be expected to suffer from back pain at some point in their life. Most of these complaints are muscular in nature and very rarely require surgery.
Warner Orthopedics and Wellness Center in Baton Rouge, LA treats back pain all day long. Physical therapy is one of our first-line treatments and is very effective for low back pain. Targeted exercises aim to strengthen your core, increase flexibility, and ease your pain.
Here Are 6 Gentle And Easy At-Home Exercises For Lower Back Pain:
Walking
Movement is crucial when you’re experiencing back pain even though you may feel stiff and sore. People who avoid activity usually end up hurting the worst. Walking is a full-body exercise and helps loosen and ease sore muscles. You’ll also get your heart pumping, boost circulation, and release feel-good endorphins in just as little as 20 minutes. Walking has the added benefit of promoting skeletal muscle to remove glucose from the bloodstream.
Knee-to-Chest Stretch
Lie on your back, and hug one knee toward your chest while keeping the other leg straight. Hold for 20 seconds and switch legs. For an advanced stretch, remain on your back, pull both knees toward your chest, and hug them with your arms. Hold this position for 30 seconds while your back relaxes against the floor. Repeat 8-10x up to twice daily. This stretch is especially beneficial first thing in the morning.
Bridges
Lie on your back with your arms on the floor at your sides. Bend your knees, tighten your abdomen and glutes, and lift your hips off the ground forming a straight line from shoulders to knees. Hold for 10-20 seconds. Slowly lower yourself back to the floor. Repeat 8-10x up to twice daily.
Pelvic Tilts
Lie on your back with your knees bent and feet flat. Tilt your pelvis upwards while firmly pressing your lower back into the floor. Hold for 20 seconds, then release. Repeat 8-10x up to twice daily.
Cat Pose
A classic beginner-level yoga pose that is excellent for stretching the back and building core strength. Get on all fours, arch your back up like a cat (the back pointing up toward the ceiling), the head should be bent slightly toward the chest as you do this. Lower your back, extend the neck and look forward, and hold for 20 seconds, and return to the starting position. This movement promotes overall core strength and flexibility.
Child’s Pose
Another popular yoga pose that relieves aching low back muscles. Kneel on the floor, sit back on your heels, and reach your arms forward while lowering your chest towards the ground. Lower your upper body between your knees, stretch your arms above your head along the floor, and rest your forehead on the floor. The buttock should be close to the heels. Hold this pose for 20-30 seconds. If this is difficult, make the space between the knees larger.
Perform these movements regularly to ease your pain and prevent future flare-ups. As always, we recommend that you check with your physician prior to trying new exercises. It is also very good to seek a professional physical therapist to train you in these movements. Ergonomics are very important for best outcomes.
At Warner Orthopedics and Wellness, we take your back pain seriously but treat it conservatively. Dr. Meredith Warner, MD developed a line of supplements, especially for relieving pain caused by inflammation. Here are a few of her favorites.
Super Omega-3 Softgels
Packed with 1,432mg of anti-inflammatory and pain-relieving Omega-3 fatty acids, this essential supplement contains both DHA (640mg) and EPA (829mg) carefully sourced from fish and algae. Omega-3 is a natural COX-1 and -2 inhibitor and works in the body in a similar way to NSAIDs so you can treat your back pain naturally and conveniently. Bonus: it also supports brain health and mood.
PEA (Palmitoylethanolamide)
This NSAID alternative effectively reduces inflammation and is a potent pain reliever. PEA is a natural compound made in the body when pain and inflammation develop. When consumed as a supplement, it works with the body to relieve pain, calm inflammation, enhance muscle recovery, and support the muscular, nervous, and immune systems.
