Lower Back Pain Exercises
At our Skelian Chiropractic Clinic in Cheltenham and Bristol, lower back pain is the most common reason why people come to seek the care from one of our Chiropractors.
Most of the time, people either have acute (short-term) or chronic (long-term) mechanical lower back pain. Mechanical lower back pain is when your pain comes from a structural problem e.g. the joints and/or muscles in the lower back.
In this blog we cover 3 very simple, but often effective exercises to help with lower back pain. Before performing these exercises, it is advisable to consult with a chiropractor or other health care professional, to make sure that they are right for you. With all of these exercises, only a stretching or light pulling sensation should be felt, and if you do experience pain as a result, we advise you stop and seek further advice from a health care professional before continuing.
As a guide, we advise you perform the following exercises to begin with 2-3 times per day.
If you are suffering from back pain, or wish to visit a chiropractor around the Cheltenham or Bristol area, you are more than welcome to call the Skelian reception team on 01242 254000 or contact us via our online messaging system, through the Skelian website.
Exercise 1. Knees to chest
- Lie on your back.
- (Optional) Place a pillow/cushion under your head.
- Bend your knees up, resting your feet on the floor.
- Slowly bring both knees to your chest.
- Hold your knees as close as comfortable to your chest using your arms.
- Hold your knees close to your chest for around 10 seconds and then slowly lower back out of the stretch.
Repeat this process 3-5 times. You should not feel any pain whilst doing this, just a gentle stretch. If you do experience pain from this exercise, it is advisable to stop the exercise and contact your Chiropractor, GP, Physiotherapist, or other healthcare professional for further advice.
Exercise 2. Marching on the spot
- Lean against a wall or stable surface (for example the side of your car if you are on a long car journey).
- Slowly raise one knee up at a time.
- Raise the leg up until you feel a gentle stretch or pull through your lower back.
- Slowly return the leg to the starting position.
- We suggest alternating with each leg in order to help with the all-round mobility of your lower back and pelvis.
Repeat this process 5-10 times on each leg. You should not feel any pain whilst doing this, just a gentle stretch.
Exercise 3. Cat-Camel / Cat-Cow
- Position yourself onto all fours. Your hands should be directly under your shoulders, with your elbows kept straight.
- Your knees should be bent and positioned directly under your hips.
- Begin by arching your back upward towards the ceiling and hold for 5-10 seconds
- Slowly lower yourself back to the middle or starting position.
- Next, lower down by sinking your back and belly towards the floor. Again, hold for 5-10 seconds, then slowly raise back up to the starting position.
Repeat this process around 5 times. You should not feel any pain whilst doing this, just a gentle stretch.
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