Top Physical Therapy Exercises for Lower Back Pain

Back pain is a serious problem, causing millions of people to miss out on the activities they love every year. The good news is that almost anyone can recover from back pain with quality physical therapy exercises. Let’s dive into the research and identify some effective lower back pain exercises you can perform right now to start finding relief.

Lower Back Pain and Your Daily Life

Life in Loveland, CO, tends to be pretty active. Most people are either hiking local trails all day or sitting at a desk working in agriculture, engineering, STEM careers, and other professional fields. While sitting may not be as physical as hiking, it still puts repetitive stress on the spine.

Eventually, your lower back is going to let you know that it needs a break. Maybe your hips are tight. Maybe your back feels crunchy. Whatever symptoms you feel, you might be tempted to stop moving completely. Will I ever feel better? Is this injury permanent? These are valid questions. The answer is likely YES, you will feel better!

Movement is Medicine

Years ago, if you hurt your back, your doctor would likely have told you to remain on bed rest for weeks. They didn’t understand why this hurt so much! Recent studies have shown that prolonged bed rest can actually make your back pain worse. When you stop moving, your spinal discs and supporting muscles begin to weaken from disuse. This is known as atrophy.

Your body loves when you move around. It is designed to heal itself with a little encouragement. By engaging in these targeted movements, you are sending signals to your brain that encourage natural recovery. These include:

• Better circulation: When you move, you increase blood flow to the injured area. Blood delivers oxygen and nutrients that help repair damaged soft tissue.
• Increased anti-inflammatory response: Exercise helps your body clear out inflammatory chemicals that accumulate when you are injured.
• Release of feel-good chemicals: Endorphins are your body’s natural pain relievers. They are released when you perform just about any type of exercise.
• Less fear around movement: When you hurt your back, it can create an unconscious fear around exercising or doing activities that may have caused the injury. By staying active, you are teaching your brain that movement is okay.

Exercises That Promote Lower Back Pain Recovery

When beginning any exercise regimen, it is important to listen to your body and find movements that feel good and productive. The exercises we’ve included focus on two main areas: flexibility and stability. Here are four essential movements to help stabilize your spine and find relief.

1. Knee-to-Chest Stretch

This stretch has been around for decades for a reason. It helps loosen the muscles around your hips and lower back. It is an extremely low-impact and safe stretch for almost every senior citizen and desk worker.

How:

1. Lie flat on your back on the floor with your knees bent and feet planted on the ground.
2. Grabbing your knee with both hands, pull it towards your chest.
3. Hold the stretch for 15-30 seconds, then press your spine into the floor by tightening your abdominal muscles.
4. Repeat 3 times on each leg.

2. Pelvic Tilt Core Activation

The pelvic tilt helps you become aware of your deep core muscles. These muscles act as a “corset” for your lower spine.

How:

1. Lie flat on your back with your knees bent and feet planted on the ground.
2. Imagine trying to press your lower spine into the floor.
3. Pull your belly button towards your spine by tightening your stomach muscles.
4. Hold for 5-10 seconds while breathing normally.
5. Release and repeat 10-15 times.

3. Bird Dog Exercise

If you had to pick one exercise to help your back feel better, this would be it. The bird dog works your core and glutes simultaneously. It helps build strength and stability along the entire spine.

How:

1. Begin on all fours in a tabletop position. Place your hands directly under your shoulders and your knees under your hips.
2. Tighten your abdominal muscles.
3. Slowly reach your right hand forward while extending your left leg straight back. Reach until you feel your core engage, but not so much that your back hurts.
4. Hold for 2-3 seconds before slowly returning to the tabletop position.
5. Switch sides and repeat. Do a total of 10 reps per side.

4. Resistance Band Row (Equipment Required)

A comprehensive recovery plan should also focus on your upper back and shoulders. Without proper posture, you may find yourself slouching forward when sitting or standing. This puts extra pressure on your spine.

Using a resistance band is a great way to build upper-back strength without lifting heavy weights.

How:

1. Sit on the ground with your legs straight out in front of you.
2. Place a resistance band around the arches of both feet.
3. Grabbing one end of the band with each hand, extend your arms straight out in front of you.
4. With your back straight, pull both hands towards your waist. You should feel your shoulder blades squeeze together.
5. Hold for 1 second, then slowly release. Repeat for 3 sets of 12 reps.

Enjoy Life Again with the Help of Physical Therapy Exercises

Never let back pain hold you back again. Whether you want to get back to mountain biking or playing on the floor with your grandchildren, it all starts with movement. The human body is an incredible thing. It is resilient and loves a good challenge. While recovering from an injury is frustrating, think about how good it will feel to push past your pain and get better!

The journey toward a healthier spine requires a clear plan, the right tools, and the persistence to see it through. When the focus shifts from "what can't I do?" to "what can I achieve today?", the entire landscape of recovery changes.

Need help taking that first step? At Northern Colorado Spine & Sport, our physical therapists will create a customized treatment plan based on YOUR goals! Don’t waste another minute suffering from back pain. Get the help you need today.

• Call our office to speak with a specialist.
• Book online to request an appointment with our team.

At Northern Colorado Spine & Sport, we see how the active lifestyle in Loveland, CO, can lead to repetitive stress on the spine!

FAQs on Lower Back Pain Exercises

When do I need to see a doctor for lower back pain?

All of the exercises listed here are safe for the general population. However, every person’s injury is unique. If you have chronic back pain or any health conditions that affect your hips, hamstrings, or spinal alignment, you may need to modify some of these movements. Listen to your body. If an exercise feels wrong or causes sharp pain in your back or down your leg, STOP.

Will I hurt my back more if I exercise?

No! This is a common misconception. There is a clear difference between feeling the burn of a hard workout and injuring yourself. If an exercise increases the intensity of your pain or causes new pain to shoot down your leg, STOP and take a rest. Proper rehabilitation should challenge you without causing additional pain. If you’re not sure if what you’re feeling is normal, stop the exercise. A trained physical therapist can help you learn the difference.

How often should I be doing physical therapy exercises for lower back pain?

We recommend performing these exercises 3-5x per week for the best results. Remember that consistency is key when healing from an injury. Doing a little bit of movement every day is much more beneficial than burning yourself out with one long session per week. Your body needs frequent reminders that it is okay to move.

How long will it take for me to feel better?

Many patients notice minor improvements after their first session due to increased circulation and relaxation of tight muscles. However, recovering from an injury or chronic condition can take anywhere from 4-6 weeks of dedicated self-care. Be patient with your body. Recovery is a marathon, not a sprint.

Can these exercises help with pain from sitting all day?

Yes! In fact, these exercises were chosen because they are ideal for anyone with a desk job. When you sit all day, your hip flexors tighten up and your glutes become “turned off.” This places excess strain on your lower back. Integrating these physical therapy exercises into your daily routine can help reduce the negative effects of sitting all day. Taking 5 minutes to stretch your back and hips can make a world of difference on those stressful work days.