Back pain is incredibly common, especially lower back pain (LBP). More than 30 million people in the United States suffer from LBP, according to the American Chiropractic Association. Many people are interested in trying at-home techniques. Although we recommend seeking assistance from a physician prior to attempting a rehabilitative regimen, four top exercises for lower back pain are described below.

Home workout tips for LBP

When seeking do-it-yourself solutions for lower back pain management, Atlanta residents utilize the following four exercises:

• Seated bent-over stretch – All you need to conduct this exercise is a chair. It will both help your blood flow and prevent slouching. While seated, place both feet on the floor, with a distance between them exceeding shoulder-width. The feet should face straight ahead. Lower your upper body in between your legs. Place your fingers on the ground, toward your back. Maintain the position for 30 seconds.

• Bridge – This technique is great for LBP, but it is also one of the most generally praised home workout tips because it involves numerous parts of the body. Lie down with each foot solidly on the ground. Bend the knees, and elevate the hips until you create a straight diagonal line. Contract your glutes and the muscles of your abdomen. Keep your shoulders and neck relaxed and neutral. Maintain the position for 2 seconds, throughout 10 reps.

• Quadruped – Like the other exercises for lower back pain listed here, this method also stretches and strengthens your hips, abs, and upper body. Get onto your hands and knees. Make sure that your back is not bent. Raise your right arm while raising your left leg, forming a line that is parallel to the ground. Stretch to the front and back. Bring them down to the ground, and switch fluidly into the other arm/leg combination. Perform 20 reps.

• Superman – The final exercise for at-home treatment of your LBP is simple for most people to perform. Assuming you have just finished the quadruped, lower yourself down so that you are lying chest-down on the ground. Lift each arm and each leg – all four of them at the same time. Bring your chest up slightly, maintaining its elevation for 2 seconds before lowering it back down. Conduct 10 repetitions.

As discussed above, lower back pain is widespread. It can also be excruciating, damaging not just one’s health but one’s quality of life. Hopefully the above exercises are helpful. For those who desire comprehensive solutions for pain management, Atlanta Medical Clinic specialists can combine forces to optimize your recovery.