Simple Rehab Exercises for Acute and Chronic Lower Back Pain

Lower back pain is a very common complaint today due to the modern sedentary lifestyle, many people sit for the majority of the day with poor posture building over time. More than 80% of the American population has or will experience lower back pain in their lifetime. Symptoms vary depending on the patient, ranging from muscle soreness to sharp pain to radiating pain down the leg. Likely contributors to lower back pain include injuries, habits and lifestyle, condition(s) left untreated, and how one’s body develops over time.

Lower Back Pain Exercises (that are easy to do!)

⒈ From the professional chiropractor standpoint, walking is the best exercise for lower back pain in terms of safety and effectiveness! It’s low impact, easy to work into your day, and – if you walk outside, you can enjoy some time with nature and beautiful views, a win-win!

Here are a few key instructions to get the most out of your walk:

• Take long, steady strides and let the arms swing freely.

• Maintain an erect posture as you walk, keeping your head up and shoulders back, looking at the horizon. *Do not look at your phone while walking!*

• Keep a brisk, even pace as much as possible. If the pace is too casual, you may not receive some of the benefits of walking!

**If you have an acute lower back condition, we recommend walking for short periods of time, waiting a few hours, and then repeating the process. We do not want to risk over-activating the joints and muscle groups in the lower back area. Give them an adequate break between sessions.

**If you have a chronic condition and are able to tolerate some discomfort, a 20-30 minute walk once or twice a day can be helpful.

• Here’s a fun one: if you are in a safe area to do so, walking backwards can provide great benefits as well! When you walk backwards, it engages different muscle groups than usual, which builds better balance for your body.

⒉ Another recommendation is the lower back extension exercises. Since the disc (if you are not sure what this is, read here) is prone to protruding backwards and irritating the nerves behind the disc, the spine then would be inclined to extend forward to “get away” from the nerves aka the pain. To help improve this condition, here’s what you can do starting today:

Exercise 1:

• Stand facing a clear wall with the arms extended forward, hands on the wall.

• While keeping the arms straight, move your stomach forward as far as you can without pain.

• Complete 15-20 reps at a time, 3-5 times a day.

Exercise 2:

• Lie down on a firm surface, on your stomach with your hands flat against the floor on either side of the chest.

• Slowly raise your upper body up and back while keeping your pelvis and lower body firmly planted on the floor.

• Hold this extension position (often called “the cobra” position) to the maximum of your current comfort and ability.

*If you feel comfortable, try extending your neck spine by raising your chin up while maintaining the cobra position, and hold it for 10 seconds.

Exercise 3:

• While in a standing position, lift one leg behind you as high as you can without strain and hold (imagine a ballerina).

• Alternate between the left and right legs and repeat 10 times for each leg, 3-5 times a day.

*This helps your pelvic and lower back move forward (extension).*

• Try this exercise while lying down on your stomach.

3. Swimming is a great exercise for lower back pain as well due to the decrease in gravitational pull on the spine. It can be a relatively low impact exercise or an intense workout depending on how you go about it. Here’s how to start off easy:

• Start by walking or wading in the pool

• Then, holding onto the edge of the pool with your head up, kick your legs.

Not only is this how one learns to swim, but it also helps improve your back!

*In the beginning, avoid swimming on your back as it can decrease the curvature in the lower back and neck spine.

Additional exercises that can be beneficial for the lower back.

Other than extension exercises, there are still plenty of safe exercises that can help relieve lower back pain. Biking is very beneficial, as long as you remain upright and maintain the lower back curve. Be sure to set up and adjust the height of your bike seat before riding.

Yoga and Pilates are generally known to be great and helpful for many purposes; however, please note that depending on the condition, it can also aggravate pain.

Lastly, be advised upon your own condition before starting out! Seek out a professional opinion from a chiropractor or other healthcare professional on the level of exercise that is best for you at this point in time. Then, build up your strength step by step. You may not notice any difference at first because it’s easy to go back to life as usual without the pain interfering! We are confident that you will soon recognize and enjoy the pain relief and strength.

If you have any questions and are in the Greater Seattle area, don’t hesitate to contact us at Alight Chiropractic for the trusted chiropractor in Kirkland!

Reference: Cox, W. John. In the Footsteps of Doctor Gonstead. Gonstead Seminar of Chiropractic; 2003.