Pinching of the sciatica nerve. A strained lower back muscle. Herniated lower back discs. Any of these issues can be responsible for lower back pain, which is more common than people might think.
Medical researchers estimate that at any given moment there are 31 million Americans who have lower back pain. Many people with this type of back pain seek out help from a physical therapist. These specialists offer many options that can help treat your lower back pain, and one of the most commonly used treatment methods is therapeutic exercises. Here are three physical therapy exercises that are often used to treat lower back pain:
- Press-up back extension
Purpose: Stretching the ab and lower back muscles that help support your lower back.
How to do this exercise:
- Lie down flat on your stomach.
- Place your hands next to your shoulders.
- Slowly press up with your hands until you feel a stretch in your abs and lower back.
- Hold this stretch for about 10 seconds.
- Repeat the stretch three times.
- Knees-to-chest stretch
Purpose: Stretching the lower back muscles and glutes.
How to do this exercise:
- Lie down on your back with your knees bent.
- Grab the backs of your thighs.
- Slowly pull your knees toward your chest until you feel a stretch in your lower back and buttocks.
- Hold the stretch for 20 to 30 seconds.
- Bird dog exercise
Purpose: Building strength in the core, glutes and lower back muscles.
How to do this exercise:
- Get down on your hands and knees.
- Straighten your back and tighten your abs.
- Lift your right leg and extend it out behind you until it’s straight.
- Hold this position for two or three seconds.
- Switch legs and repeat the previous three steps.
- Try to do eight to 10 repetitions with each leg.
Peak Performance offer physical therapy exercises and other treatments for lower back pain
Curious about other ways physical therapy specialists can treat lower back pain besides exercises? Our Peak Performance therapy specialists can help you find many other treatment techniques for your lower back pain. The techniques we choose for you will be determined by the results of a comprehensive lower back screening, and we’ll include them into a physical therapy plan that’s personalized to fit your needs. This personalized plan might include therapy methods like:
- Therapeutic exercises
- Instrument-assisted soft tissue mobilization (IASTM)
- Anodyne® therapy
- Dry needling
- Aquatic therapy
- Virtual therapy
Contact us today for more information about physical therapy methods and exercises for lower back pain or to schedule an initial appointment.
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