Got lower Back Pain?
Do some planks. Stretch your hamstrings. Foam roll a bit. Keep your spine neutral. That's what most Boston Physical Therapists will tell you to do.
They're not wrong, but these exercises are too typical. You're not cookie-cutter, and your exercises shouldn't be either. In fact, chances are these exercises are TOO easy for you, and in order to get out of lower back pain you need something more.
Luckily for you, more is what we do here at Ripple. Our Boston Physical Therapists don't just look at your back pain, but look at you as a human being.
This is especially true if you've been in lower back pain for a long time. People with chronic lower back pain generally cycle the same set of exercises each time their lower back flares up. Well guess what? If you progressed through those exercises then you may just get your lower back out of pain forever.
How to use this guide:
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If you're experiencing lower back pain, the FIRST thing to do is seek professional advice. This is just a blog. Schedule a free consult here
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As part of a good movement program, these exercises can and should be done every day
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These are best done as part of a morning mobility routine, warm-up before exercise or to break up your workday
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What if these exercises hurt? Slight discomfort is okay, but if pain exceeds 3/10, stop & call us
Lower Back Pain Exercise #1: Supine 90/90 Breathing
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Key Cues:
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Get yourself in a comfortable position on the floor. Relax, will ya
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Put feet up so your hips and knees are bent at 90 degrees. You can use a wall, chair, or box
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Start by putting a yoga block in-between your knees to turn adductors on and driving heels into ground turning on hamstrings and
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Posterior pelvic tilt by pressing your lower back into the ground
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Take big, 4s inhale by expanding your ribcage 360 degrees. Then exhale for 8-10s by driving ribcage down
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Lower Back Pain Exercise #2: Lumbar Cat Cow
Key Cues:
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Start on your hands in knees, with hands underneath your shoulders and knees underneath hips
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Going through the same motion as a cat-cow, try to simply extend and flex from JUST your pelvis and lower back
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Make sure to keep the rest of your spine still and just move from your lower back, less motion is usually better!
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If you have trouble segmenting the spine, drop down onto your forearms to keep the upper back still
Lower Back Pain Exercise 3: Hip CARs
Key Cues:
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In the standing position start with the working leg straight and start the hip in external rotation
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'Scoop' the foot up while you bring the hip into flexion
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When the knee and foot are out to the side, initiate the next movement by keeping the knee and pelvis still, and kicking your foot backwards
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Keep your knee bent THE WHOLE time during the motion
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Try to draw as big as circle as you can with the hip
Lower Back Pain Exercise 4: External Rotation Kinetic Stretch
Key Cues:
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Start in the 90/90 position, and find a stretch in the glute of the front leg
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To find this stretch, keep your chest up, tail bone pointed back behind you and bow yourself deeper into the stretch
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From here, 'pull yourself' deeper into the stretch by trying to pick your knee and foot up off the ground as your chest falls forward. Feel the inside of the hip work. Don't let your spine flex forward!
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Once you hit the bottom of the stretch, 'drive yourself' out of the position by pressing your knee and foot into the ground. Feel the glute work here
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Spine stays neutral the whole time
Lower Back Pain Exercise 5: Bear Crawl Hold
Key Cues:
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Start on your hands in knees, with hands underneath your shoulders and knees underneath hips
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'Suck' your belly button up to your spine to keep your core tight
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Maintain this position, and slowly bring your knees off the ground 1 or 2 inches
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If you have trouble segmenting the spine, drop down onto your forearms to keep the upper back still
Even though these 4 lower back exercises are extremely effective in curing your low back pain, you'll need a more individualized approach to stay pain-free for life. That's where we come in. If you’re looking for more on mobility, read this too
A personalized movement evaluation is the best thing we can do for your lower back pain. Come in for a FREE evaluation to go over how your body moves, what is causing your pain, and what exactly to do in order to fix it. This evaluation will give you the lower back exercises you've never done but are specific to your body. Nothing better than that.
