Physical therapy exercises for the lumbar spine
Low back pain is one of the most frequent reasons patients come to see us in the office. All of us will complain of low back pain at some point in our lives. Whether it is a temporary back strain after lifting children or moving furniture, or a chronic issue that interrupts sleep and can make sitting or walking unbearable. These chronic issues are often what bring patients to see us in the office. Causes for chronic back pain can include degenerative disc or joint disease, arthritis, etc.
While there are many ways we will treat back pain depending on the diagnosis, one of the main initial treatment modalities we suggest to patients is physical therapy. Having an evaluation with a physical therapist is the best way to assess which exercises would be most beneficial for a particular patient. However, we are frequently asked for some examples of exercises that can be done at home and so have compiled a few simple home exercises that can be done daily. They won’t take too much time out of your busy schedule and do not require any equipment! See the list of our suggested low back exercises below.
Please remember these are general recommendations and not geared specifically to your diagnosis. If you would like more information about these exercises or additional options, call our office and schedule an appointment with Dr. Mulholland or our physician assistant Kylie.
CAT/COW: While on your hands and knees, raise up your back and arch it towards the ceiling like an angry cat. Then, return to a lowered position and arch your back the opposite direction, sticking your tailbone to the ceiling. Hold each position for a few seconds. Repeat 5-10 times.
CHILD’S POSE: Sit on your knees and slowly lower your buttocks towards your feet with your arms outreached and your head down, reaching as far in front of you as you can. Hold this position for approximately 30 seconds. Repeat as desired.
KNEE TO CHEST STRETCH: Lying on your back, raise your leg up and hold your thigh under your knee with both hands while gently pulling it towards your chest for a gentle stretch. Hold stretch for 30 seconds. Lower your leg down and alternate sides, 3 on each side. Then do the same with both knees. Gently pull both knees to your chest. Hold for 30 seconds and gently release. Do this stretch 3 times.
LOWER TRUNK ROTATIONS: Lying on your back with your knees bent, gently rotate your spine by keeping your upper body flat as you move your knees to the side and then reverse directions and move your knees to the other side as close to the floor as you can (to comfort, not pain). Repeat as you move through a comfortable range of motion. Hold for 3-5 seconds and then rotate back the other way. 5 on each side.
PELVIC TILT: Lie on your back with your feet flat on the floor and your knees bent. Place your hands under the curve of your low back. Arch your low back and then flatten it, so that your low back lies flat on your hands. Hold for 5 seconds then relax. Your pelvis should tilt forward and back during the movement. Move through a comfortable range of motion. Repeat 10 times
