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Home Exercises to Relieve Lower Back Pain

Lower back pain is a common issue that millions of people deal with every day. Most people will experience lower back pain during their lifetime. Fortunately, there are some ways to help alleviate lower back pain.

Read on to learn more about lower back pain, its causes, its symptoms, and what you can do to get some relief.


What Causes Lower Back Pain?

There are many causes of lower back pain. The most common cause is a torn or pulled muscle or ligament. There are several other common causes

  • Strained muscles
  • Bulging or ruptured discs
  • Arthritis
  • Osteoporosis
  • Chronic conditions like fibromyalgia or Spinal stenosis

Symptoms of Lower Back Pain

Lower back pain, and what causes it, can be determined by looking at the symptoms. There are several symptoms to look for, including:

  • Dull, aching pain in the lower back area
  • Traveling pains in legs, feet, or buttocks
  • Pain that gets worse if sitting for a long time
  • Pain that gets better after changing position
  • Pain in the morning that lessens as you move around

A doctor can look at the symptoms that are presented and determine the cause of the back pain, and what the best method of treatment is.

Treatments for Lower Back Pain

Massage Therapy

Massage therapy can provide help and relief for lower back pain. A licensed massage therapist knows how to target the right area, This treatment can be very effective. When seeing a massage therapist, be sure to describe the pain accurately so they can target the correct muscles.


Sometimes, medication is necessary to help lower back pain. Many people turn to over-the-counter pain relief medicines for relief. Tylenol and Ibuprofen, for example, can help relieve lower back pain temporarily.

For those with severe or chronic lower back pain, prescription medications may be necessary. Speak with your doctor to see if this is a suitable solution for you.

At-home exercises

At-home exercises or stretches are simple, low-cost solutions for lower back pain. They are usually easy to do and provide a quick way to get some relief. There are many different ones; there are even stretches to do while seated for those that find it difficult to get on the floor.

What exercises are Best for Lower Back Pain?

This guide describes some common back exercises and stretches that will help alleviate back pain. Below are 4 of the most common exercises to try when you are experiencing lower back pain.

Knee-to-Chest Stretch

  1. Lie down on the floor with feet flat and knees bent.
  2. Pull up one knee, holding it with both hands.
  3. Press your knee to your chest.
  4. Use abominable muscles to press your spine flat onto the floor.
  5. Repeat with the other knee.
  6. Repeat 3 or more times.

Cat-Cow Stretch

  1. Get down on your hands and knees.
  2. Arch back upward, hold for several seconds. (Cat)
  3. Slowly lower back and abdomen. (Cow)
  4. Return to the starting position.
  5. Repeat at least 3-5 times, more if needed.

Supported Bridge

  1. For this exercise, you’ll need a foam roller, yoga block, or firm cushion.
  2. Lie on your back, with your lower back resting on top of the cushion.
  3. Keep your knees bent, and your feet flat.
  4. Allow your arms to rest as you let your back stretch. Stay in the position for several minutes.

Shoulder Blade Squeeze.

  1. Sit on a chair, keeping your back straight.
  2. Pull your shoulder blades together.
  3. Hold for 5-10 seconds, then relax.
  4. Repeat 5 times, more if needed, twice per day.


For more information on treatments for lower back pain, or to schedule an appointment, please contact the Wellness Center of Plymouth today.

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