4 Easy Exercises to Reduce Pain in The Lower Back

Lower back pain is a common problem that many people experience. Living with chronic pain can be frustrating and debilitating. If you are one of the millions of Americans who suffer from chronic lower back pain, you know all too well the challenges it can present. While there is no one-size-fits-all solution to managing chronic pain, there are a number of exercises that can help to reduce pain and improve function. The following exercises are designed to target the muscles and ligaments in the lower back. They can be performed daily, and should be done slowly and with caution to avoid further injury.  

Here are 4 easy exercises you can do today to reduce pain in your lower back:

  • Pelvic tilt

Pelvic tilt exercises are simple exercises that you can do at home to help strengthen your back and pelvic muscles. To do a pelvic tilt, lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis up, contracting your pelvic muscles. Hold for five seconds, then relax. Repeat 10 times.

  • Hamstring curl

One way to reduce back pain is to do hamstring curls. Hamstring curls are a weight-bearing exercise that helps to build muscle and strength in the hamstring muscles. These muscles are important for stabilizing the pelvis and spine, and can help to reduce lower back pain.

To do a hamstring curl, you will need a weight bench and a weight that you can comfortably curl. Lie down on your back on the weight bench, and place your feet flat on the ground. Place the weight in your hands, and curl your legs up towards your butt. Keep your back pressed firmly against the bench, and squeeze your hamstring muscles at the top of the curl. Hold for a few seconds, and then slowly lower the weight back to the

  • Double leg raise

There are many ways that people try to relieve back pain, and one is by doing a double leg raise. This is where you raise both legs together in the air, and it can be done in a number of ways. One way is to have your hands on the floor next to you, and then raise your legs straight up. Another way is to have your hands on your hips, and then lift your legs up and towards your body. You can also do a double leg raise with your feet together, and then slowly lower them down. Whichever way you do it, make sure that you keep your back straight and don’t arch it.

  • Quadriceps curl

The quadriceps curl can be used to help reduce back pain by strengthening the muscles in the front of the thigh. When these muscles are strong, they can help support the back and reduce the amount of stress on the spine. To do the quadriceps curl, start by sitting in a chair with your back against the backrest. Bend your knees and curl your feet up towards your buttocks. Hold for a few seconds, then release. Repeat 10-15 times.

Conclusion

If you are somebody who is currently experiencing pain in the lower back, then this post is for you! In this post, we will be discussing four easy exercises that you can do to help reduce the pain that you are feeling. These exercises are simple and can be done anywhere, without any special equipment. 

Now, if your back pain persists even after following these easy exercises, we recommend that you go see a doctor or a physiotherapist.

We know how hard it can be to find a physiotherapist in Abbotsford that understands you and your goals. The skilled team at Prestige Physiotherapy and Sports Medicine is a trusted Abbotsford Physiotherapy clinic committed to making sure you get the best treatment and results so that you can get back to doing what you love.

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