Archive:
- 2019
- June (12)
- How to Get Sciatica Pain Relief Through Exercise
- 6 Strategies to Baby Your Back
- Best Laptop Setups
- Before you take the open road this summer, learn how to protect your back
- What’s causing my stiff, sore back?
- This may be the reason your upper back or shoulder blade hurts
- 6 things you should know about getting a good night’s sleep.
- It’s Men’s Health Week. Here’s a helpful guide for guys with spine pain.
- Try these 3 beginner stretches to ease your sciatica pain.
- Traveling this summer? Keep these 3 tips in mind.
- Here’s how to know if your lower back pain is serious.
- Did you know there are different types of pain that can affect your back?
- May (6)
- Here’s how to keep your back healthy and happy next time you golf.
- These 9 tips for soothing neck pain may surprise you.
- Don’t let these summer activities aggravate your back pain.
- Too much rest could be bad for back pain. Here’s why.
- If you like to use a heating pad to soothe back pain, keep these tips in mind.
- Pull a back muscle? Follow these steps for pain relief.
- March (8)
- Do your back a favor and try this for 60 minutes every day
- The 2 neck pain symptoms you need to get treated for right away
- Here’s what you need to know about cervical osteoarthritis
- Stress may cause lower back pain
- Learn the 3 most common reasons for sciatica pain
- How to Support Someone With Chronic Pain
- 3 Ways to Improve Forward Head Posture
- Don’t do these 6 things if you have a herniated disc.
- 2018
- December (9)
- Here are 6 surefire tips for lowering your stress before bedtime.
- Do you have osteoporosis? Here’s how you can best protect your spine.
- If you have sciatica pain, these are the yoga poses to try.
- 2 Common Mistakes That Provoke Sciatica Symptoms
- 3 Simple Ways to Indulge Your Spine
- 3 Symptoms That May Indicate You Have Lumbar Degenerative Disc Disease
- Exercise is key for better back health
- Smart, simple ways to keep your neck healthy this holiday season
- Here’s how to prevent and treat a stiff neck from sitting in an airplane
- 2017
- November (9)
- How Cooler Weather Affects Chronic Pain
- Try out 3 quick tips for helping your lower back.
- Warning: these 3 everyday things are hurting your neck.
- Sciatica symptoms flaring up? Try these easy hamstring stretches
- Here’s how heating your back pain can lead to relief
- See why resting for too long is actually bad for your lower back
- Here are 2 reasons to avoid phone use in bed if you have neck pain.
- Take control of your chronic pain with mindful meditation.
- Sitting Disease is the new health epidemic. Here’s how you can beat it.
- October (9)
- Taking a long drive? Here are 3 little-known tips to relieve lower back pain on road trips.
- How much do you know about the connection between sleep and chronic pain?
- How to know if your lower back pain is serious.
- The Importance of Aerobic Exercise for Easing Lower Back Pain
- Understanding Cauda Equina Syndrome
- 4 Experiences That Basically Sum Up Living With Chronic Lower Back Pain
- Poor posture causing your back pain?
- The truth behind cracking your neck
- An inside look at bone spurs
- March (12)
- 5 Tips for Flying Back Pain Free
- 4 Myths about Back and Neck Pain
- What You Need to Know about Neck Arthritis
- How to Treat Lower Right Back Muscle Strain
- Everyday Tips for Back Pain Relief
- Signs of a Herniated Disc in the Lumbar and Cervical Spine
- Minimize your back pain by incorporating these two tips into your daily routine.
- How Soft Tissue Injuries Cause Neck Strain
- 1 Hour to Ease Your Back Ache and Boost Your Mood
- 3 Things to Consider When Deciding Whether to See a Doctor for Your Lower Back Pain
- How to Exercise with Sciatica
- What You Need to Know about Spondylosis
- January (12)
- Weight Training Effectively Relieves Back Pain
- Is Piriformis Syndrome the Same Thing as Sciatica?
- 8 Crucial Insights for Back Pain Sufferers
- Understanding Spinal Anatomy Helps You Talk to Your Doctors
- 3 Lesser-Known Causes of Lower Back Pain
- Snacks, Supplements, and Scents to Help You Sleep
- Could My Back Pain be Caused by Stress?
- 5 Ways You May Be Coping With Pain All Wrong
- Should I Use Ice or Heat for My Lower Back Pain?
- How Posture Can Aggravate a Lumbar Herniated Disc
- 3 Simple Items That Can Help Ease Your Chronic Sciatica
- Which Mattress Is Best for Lower Back Pain?
- 2016
- December (9)
- 4 resolutions for better health in 2016
- 4 tips to cope with back pain as you navigate the joy and stress of the holiday season
- 3 tips to ease your sciatica symptoms during long car and plane rides
- What’s a Slipped Disc?
- 4 Big Reasons Why Back Pain Is Hard to Diagnose
- A Guide to Spinal Anatomy and What Can Go Wrong
- Put Your Knowledge to the Test
- Treat Sore and Strained Muscles
- 7 strategies to help you manage the upcoming holiday season.
- November (15)
- 3 little-known facts about chronic pain
- how to effectively use heat therapy
- Do you use your phone in bed?
- simple stretch to help relieve sciatic pain
- 3 common habits to prevent pain and stiffness
- 3 simple suggestions
- The New Health Epidemic: Sitting Disease
- 6 Questions to Ask During Open Enrollment
- Mindful Meditation vs. Chronic Pain
- Treating your Sciatica
- Simple clues to determine cause of neck pain
- 7 natural ways to relieve chronic back pain
- 3 hamstring stretches
- Keep your spine happy and healthy
- reality of living with chronic lower back pain
- October (12)
- 3 tips for a more pleasant trip
- Chronic Pain Quiz
- 3 Simple Tips for Chronic Neck Pain Relief
- Should I Worry About My Neck Cracking?
- Sciatica Symptoms
- Is Poor Posture Causing Your Back Pain?
- The National Pain Strategy
- First Aid Remedies
- Finding the Right Mattress
- Test Your Knowledge
- Which is better for your lower back pain
- Methods to Cope with Chronic Pain
- July (12)
- Five Ways to Keep Your Spine Healthy and Happy
- 7 Sleeping Tips for Chronic Pain
- Pokémon Go and Neck Pain
- Mobilizing the Spine Joints
- Avoiding Bed Rest
- Mild Nuisance that Comes and Goes
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- Aerobic Exercise
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- May (11)
- All About Spinal Decompression Therapy
- Exercise for Better Back Health
- Calcium is Needed for Strong Bones
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- Sitting in Front of a Computer
- Home Exercise Equipment
- The Spine Can Produce Pain
- A Modern Spine Ailment: Text Neck
- The 3 Worst Things You Can Do To Your Neck
- American Chiropractic History of Treatment for Back Pain and Neck Pain
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- February (11)
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- Chiropractic Therapy and Exercise
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- Stretching Exercises Sciatica Pain Relief
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- Chiropractic Adjustment Lumbar Spine Low Back Video
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- Treatments Low Back Pain During Pregnancy
- Video What Causes a Stiff Neck
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One good way to support and protect your lumbar spine is to strengthen your lower back and core muscles. A physical therapist or spine specialist can recommend exercises that address your specific condition. Here are two exercises that may be suggested as part of your treatment program:
Regular exercise alleviates back stiffness and release endorphins, the body’s natural pain relievers.
Read Exercise and Back Pain
Arm/leg raises
Arm/leg raises help build resilience in your lower back muscles. You can practice this exercise while lying on your stomach.
- Lie on your stomach with your chin or forehead to the ground (you can use a towel underneath). Keep your legs straight and arms extended overhead.
- Slowly raise one arm off the ground, hold for a moment, and lower it back to the ground.
- Now repeat this for your other arm and legs, 5 repetitions each.
You may prefer to perform a similar, alternative exercise on your hands and knees. This option requires a bit more balance.
The bird dog pose can help to build resistance in your lower back.
- Get on your hands and knees. Keep your spine straight, with your hands directly below your shoulders and your knees aligned directly under your hips.
- Reach out with 1 arm and keep it straight and level. At the same time, extend the leg on your opposite side, keeping it straight and level.
- Hold for a few deep breaths, then gently lower your arm and leg to starting position.
- Repeat this exercise with your other arm/leg. Try for 3 to 5 repetitions on each side.
Watch Video: 5 Best Sacroiliac Joint Pain Exercises
In yoga, this exercise is called the bird-dog pose.
Hook-lying march
The hook-lying march exercise helps to take pressure off the spinal discs.
The hook-lying march is an example of a lumbar stabilization exercise. It’s a great way to strengthen your lower back and core muscles, taking pressure off your spinal discs.
- Lie on your back with your arms at your side, knees bent, and feet planted flat on the ground.
- Tighten your stomach muscles and think about pulling your belly button in toward your spine. This will help flatten your lower back against the ground. Maintain this position throughout the exercise.
- Alternate slowly raising each leg 3 or 4 inches off the ground and holding for a brief moment. It should look like you’re marching.
- Do this exercise for 30 seconds, and aim to complete 2 or 3 sets.
See Core Body Strength Exercises
There are more advanced exercises you can perform from this position, but the hook-lying march is a good place to start, especially if you’re recovering from an injury or back surgery.
See Guide to Physical Therapy After Spinal Fusion
Tips for lower back exercises
Keep these pointers in mind when you do your lower back exercises:
See How a Physical Therapist Can Help with Exercise
See Stretching for Back Pain Relief
- Talk to a doctor or physical therapist first. These health care providers can show you which exercises work best for your unique situation. They can also help you practice the correct technique for each exercise to prevent injury.
- Supplement your lower back exercises. You may want to incorporate gentle stretching and low-impact aerobics into your treatment program. These activities are important for flexibility and conditioning.
- Listen to your body. You may feel sore for a couple days after exercising, especially if you’re new to it. But if you feel pain during these exercises, stop immediately. Don’t push through the pain, schedule a doctor appointment instead. Either the exercise isn’t right for you, or your form is incorrect, which can aggravate the pain.
There are a number of exercises you can do to build lower back strength, so be sure to meet with your doctor about which ones best suit your condition.