Low back pain is one of the most common musculoskeletal disorders in the world. Over 90% of people experience low back pain at least one time in their life. The good news is that low back pain (especially acute cases) tend to be self limiting and will resolve within a small period of time.
If you have a new onset of low back pain, pain that is not fully resolving, or pain that's affecting your day to day livelihood, give these 5 exercises a try to see if they can help with symptom relief and improving your daily mobility.
1) DOUBLE KNEE TO CHEST
Hold for 3 sets of 30 seconds and breath naturally to allow your low back to relax into position
2) SINGLE KNEE TO CHEST
Hold for 3 sets of 30 seconds and breath naturally to allow your low back to relax into position
3) ACTIVE HOOKLYING LUMBAR ROTATIONS
Perform this exercise for 3 sets of 20 repetitions to each side.
Tip: If the range of motion is limited, go only as far as your pain dictates and slowly see if you can increase the range as the set progresses.
4) LUMBAR ROTATION STRETCH
Perform 3 sets of 30 second holds on each side.
Tip: The key with this exercise is to make sure you're relaxing your low back slowly to let your knee drop further towards the ground without letting your shoulder lift off.
Some will feel this stretch in their glutes while others will feel this in their low back (some might even feel a pain relieving pop in their low back - this is okay!)
5) FIGURE 4 OR PIRIFORMIS STRETCH
Hold for 3 sets of 30 seconds on each side.
I hope the above exercises help with any low back pain that you might be dealing with! If you feel like you need extra assistance in resolving the low back pain you're experiencing, please reach out via phone, email, or directly book using the contact links above.
(keywords: belmont physical therapy; san mateo physical therapy; powerlifting; sports; Powerlifting in Belmont, CA; Strength training in San Mateo; Physical therapy services in Belmont; Physiotherapy for athletes in San Mateo; Rehabilitation programs in Belmont; Pain management in San Mateo; Sports rehabilitation Belmont CA; Strength training programs San Mateo; Pain relief through physical therapy Belmont; Powerlifting injury recovery San Mateo; Best physical therapist in Belmont; Muscle recovery San Mateo CA; Rehabilitation after injury Belmont; Physiotherapy for strength training athletes; Post-injury rehabilitation in San Mateo; Pain-free powerlifting training Belmont; Physical therapy for strength athletes; Personalized rehab programs in Belmont; Improve strength with physical therapy San Mateo; Physical therapy for pain relief in Belmont; low back pain)
Comments