3 Physical Therapy Exercises To Ease Lower Back Pain

If you're struggling with lower back pain, physical therapy may be a good option for you. Physical therapists can help you manage pain and improve your physical function.

Various physical therapy exercises can help ease lower back pain. Here are three exercises that your physical therapist may recommend.

Child's Pose

Child's pose is an effective physical therapy exercise that can help relieve lower back pain. To do the child's pose, start in a kneeling position and ensure your buttocks rest on your heels. Then, slowly lower your torso down to your thighs and extend your arms out in front of you. Rest your forehead on the floor and breathe deeply for up to five minutes.

The child's pose lengthens the spine and decompresses the discs in the lower back, which can help to reduce pain. In addition, the position of the hips and pelvis in a child's pose helps to release tension in the lower back muscles.

For maximum benefit, practice child's pose regularly as part of a physical therapy program for lower back pain.

Cat-Cow Stretch

The cat-cow stretch is a physical therapy exercise that can help relieve lower back pain. The stretch is performed by starting on all fours, with the hands and knees aligned with the shoulders and hips.

From this position, exhale and arch the back, tucking the chin towards the chest to form a C shape. Inhale and reverse the movement, rounding the back and looking up towards the ceiling. Continue alternating between these two positions a few times. 

This stretch helps loosen and lengthen the muscles in the back, providing relief from pain. It also helps improve the range of motion in the spine, which can benefit those with lower back pain. Furthermore, the cat-cow stretch can help increase blood flow to the area, which can promote healing. For best results, perform this stretch multiple times per day.

Supine Hip Bridge

The supine hip bridge is a simple but effective exercise that can be used to help relieve lower back pain. Your therapist can help you lie on your back with your knees bent so that your feet rest flat on the floor.

Next, raise your hips so that they're off the ground. Ensure your thighs and torso are in line with each other. Hold this position for a few seconds before lowering your hips back to the starting position. Repeat the exercise a couple of times.

The supine hip bridge is a great exercise for strengthening the lower back and buttocks muscles. This, in turn, can help take pressure off the spine and reduce pain. In addition, the exercise can help improve flexibility in the lower back and hips, which can lead to reduced pain.

If you are experiencing lower back pain, reach out to a clinic that offers physical therapy.