Odds are, you will suffer from lower back pain at some point in your life. Whether you simply slept wrong or you had major back surgery, there are several common remedies to ease lower back pain. In the past, rest was the prescription across the board, but as modern medicine has evolved, we’ve come to find out that continual exercise is the new order. Like all injuries, each one is unique, so please consult with a physician or licensed physical therapist before you begin a therapeutic exercise regimen.
Here are four great common exercises to aid in your lower back pain.
The Bird Dog
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This is a mobilizing exercise for your lower back, and feels great when performed methodically and with precision. You start on all fours with your hands directly below your shoulder and your knees directly under your hips. Keeping your balance and your back and head straight, slowly lift your right arm straight up and out above your head and your opposite left leg straight back, sustaining for 5-10 seconds. Slowly come down and alternate with your left arm and right leg. Repeat 8-12 times per side.
The Bridge
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This is another great lower back mobilizing exercise. Lie directly on your back with your arms flat to the floor down by your hips and your knees together and bent with your feet flat on the floor. Take a breath and lift your hips straight to the sky until your body is straight from your shoulders to your knees. Release back down slowly. Repeat the bridge 8-12 times.
Back Flexion Stretch
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This stretch is low impact, simple, feels great and can really soothe lower back pain. Like the Bridge, lie flat on your back in the same position, and this time bring both knees to your chest, and pull your knees closer with your hands. At the same time, lift your head off the ground and flex your head toward your knees until you feel a full stretch. Hold for 5-10 seconds and repeat 8-12 times.
Piriformis Stretch
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This stretch is one you will really feel when performed correctly. The piriformis is a muscle in your buttocks. This muscle can become really tight and can result in lower back pain. Again, start in the same position as the bridge, flat on your back, but this time pull your left foot over your right knee. Now grip your right hamstring area and pull back until you feel the full stretch, keeping your back and head flat on the ground. Hold for 20-30 seconds and repeat two times.
The back is a large, and very important region of your body, and when in pain can affect every aspect of your life. There are many exercise treatments for lower back pain, and to find out which ones will work best for you, be sure to consult with a licensed physical therapist.
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The post The Four Best Physical Therapy Exercises for Lower Back Pain appeared first on Make PT Happen.
