Low back pain is a condition that affects a large number of people across the world, and that number is only projected to grow within the next 20 years. Low back pain can cause significant difficulties in performing tasks like standing, sitting, brushing teeth and dressing. Finding the right treatment for low back pain is key to regaining daily function. Exercise can be a great way to address low back pain. Take a look at your options, including exercises you can do for your lower back at home or in the gym.
What are some of the most common causes of lower back pain?
The most common causes of lower back pain include:
- Herniated disc — A herniated disc is a condition involving the nucleus of a disc in the vertebrae that slips outside the disc. When the nucleus escapes its disc, it can press up against nerves in the back and cause symptoms like pain, numbness and tingling.
- Muscle strain — Muscle strains are a type of injury that usually occurs from too much stress or weight on the muscle. It frequently happens to athletes who overuse their muscles or lift too much weight during exercise. It also happens to people who move furniture or heavy objects for a living.
- Osteoarthritis — Osteoarthritis is a condition that involves the body’s joints breaking down over time. When the cartilage that cushions the joints wears down, the bones grind against each other, causing pain and limited mobility. It can occur in the hands, knees, hips and lower back.
Can certain exercises improve lower back pain?
There are a variety of at-home and in-the-gym exercises that may help improve lower back pain. These include:
- Cat-to-cow stretch — One common exercise used at home to improve low back pain is called the cat-to-cow stretch. To perform this stretch, you must first start on all fours. Then, arch your back like a stretching cat and lower your head toward the floor. Hold that stretch for a few seconds before alternating to a “cow” position where your back is lowered and your head is raised toward the ceiling. These stretches are designed to improve range of motion and flexibility and may relieve low back pain caused by muscle tension.
- Side plank — Side planks are another great exercise that can be done at home to improve low back pain. They’re a modified version of standard planks that would typically be done while distributing your body weight on both arms. To perform a side plank, lie on one side of your body, with your feet together and one arm underneath you for support. Raise your body up off the floor so that only your forearm and one foot are on the floor. Side planks engage your core, which can better support your lower back and reduce any pain that you might be experiencing there.
- Leg press — Leg presses are a type of exercise that can be performed at the gym. They involve compression and extension of the legs under large amounts of weight. They’re designed to improve strength in the quads, hamstrings and glutes, which can support the lower back. If you’re dealing with low back pain, leg press exercises may prove helpful for your back.
At REPAIR SI, our team can teach you the exercises you need to improve your lower back pain
Our team at REPAIR SI aims to provide you with high-quality treatment that others can’t match. Our range of services includes physical therapy, chiropractic care, acupuncture and fitness training. When you come to our locations for treatment, you set yourself up for your best physical, mental and spiritual life. We value providing our patients with whole-body treatment. This means that your treatment is expanded to multiple areas of your life, not just one. Your overall wellness is important to us. That’s why we’ve partnered with our community to provide you with the innovative care and quality resources you need. With our resources, you can begin to experience improved health and wellness.
Each of our team members is committed to serving our community in a compassionate, professional manner to ensure the best possible outcomes. If you’re struggling with low back pain, you can feel confident that we’ll teach you the right exercises to address it.
If you need exercise and treatment for your lower back pain, it’s time to consider REPAIR SI. Our PT specialists can help you get on the path toward recovery. Don’t hesitate to reach out to us with any questions. We’d love to hear from you.