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Lower Back Rehab Exercises

Lower Back Rehab Exercises

Injuries to the back's muscles or tendons are the most common cause of low back pain, while it may be caused by a number of other disorders and diseases.

Extreme pain is not usual, but it does exist. Pain may make it difficult, if not impossible, to perform things like get about or go about your daily routine.

Most cases of lower back pain respond well to rest, pain medication, and physical therapy (PT). Injections of cortisone and other manual therapies (such as osteopathic or chiropractic manipulation) may alleviate pain and speed recovery.

Surgeries are necessary for the treatment of several types of back injuries and disorders.

Causes of Lower Back Pain

Following are some causes of lower back pain

Spinal Arthritis

Most cases of back discomfort may be traced back to arthritis of the spine, which is the gradual breakdown of the spinal joints. As you grow older, it is natural for your lower back to start giving you trouble due to the usual wear and tear of life.

Inflammation of surrounding tissues may occur when the cartilage between spinal joints degenerates. Increased friction in the joints due to inflammation and cartilage loss may be a source of discomfort for the lower back.

Injury to the Back

Low back pain might be the result of a terrible fall or a vehicle accident. Yes, but so can lugging a laundry basket up the stairs. Injuries to the back may occur suddenly and violently, or they can develop gradually over time.

Your first thought could be that folks like athletes and fitness buffs are more likely to be hurt than others who take it easy. However, this is not always the case. It's just as probable that you'll hurt your back, reaching beneath the bed for a sock.

Commonplace activities like carrying a toddler inappropriately might cause serious back pain.

Herniated Discs

A disc that has "spilled out" from its lining is called a herniated or bulging disc. The lower back is the most common location for this to occur. It's possible that a herniated disc won't feel constant pain.

But even if it doesn't hurt, its contents may push on or irritate surrounding nerves, leading to discomfort in the lower back or elsewhere.

Lower Back Rehab Exercises

Back pain affects over 80% of Americans at some time in their life. Pain in the back is a typical cause for individuals to call out of work.

Take advantage of these back rehabilitation exercises to build muscle and lessen discomfort. To take part more actively in life, you should work on strengthening your back muscles.

Everyone has the potential to break out of the invisible prison of chronic back pain.

We've compiled a list of 10 back exercises that have been shown to reduce pain and discomfort:

Stretching the Lower Back

To get the most out of your exercise, it's crucial to stretch before and after. It aids in keeping your muscles from becoming too little from disuse and keeps your range of motion from decreasing.

Lower back pain might be relieved by stretching properly. Tense muscles are relaxed and stimulated, and spasms are alleviated as a result. If you suffer from back discomfort, a gentle, progressive stretching routine based on these four moves may assist.

Pelvic Lift

When diagnosing and treating back pain, the multifidus muscle is a key factor to consider. This is a short muscle in the back that connects two vertebrae. Protecting your spine from forward movement due to other vertebral motions and gravity is its responsibility.

Pelvic lifting helps the multifidus muscle become more reactive.

Initially, you should get on your back and bend your knees. Then, to lessen the impact of compensation on the quality of your workout, cross your arms over your chest.

In the last step, your goal is to elevate your pelvis toward the ceiling and maintain that position for 10 seconds. This should be done twice daily in 10 repetition sets.


Specifically, the gluteal muscles are targeted by the bird-dog. In addition, it strengthens the back extensor muscles, which are responsible for upright posture, bending, and lifting.

Those interested in giving the bird-dog exercise a try should do so by:

Starting on hands and knees, ensure your shoulders are squarely over your hands and your hips are directly over your knees. Contract the abdominals and extend the right arm in front of you. Maintain stability while holding the posture.

Raise your left leg slowly and place it behind you in a straight line. Remain there for the recommended 15 seconds. Return slowly to the starting position and repeat on the other side. Five times more of this.

Knee to the Chest

Keep your legs extended and your feet flat on the floor when lying down. While keeping your left foot planted, bring your right knee up to your chest. Keep it there for 15 to 30 seconds, and then let go. Transition to the left leg and do it again. It's recommended that you do two to four reps on each leg.

Bend Over

The more you worry about bending over, the worse your back pain will become. It's imperative that you adopt a protective bending motion for your spine.

Starting with a little forward bend in the neck and chest is the first step. You need to stoop much lower. As you stretch your toes, keep your lower back curved.

Raise yourself off the ground without using your hands. If you do this often, you'll build abdominal muscle and find it easier to bend over. It's normal to have some tightness in your lower back muscles while bending over.


While the abs are the primary muscle group targeted by the plank position, the arms, shoulders, hip flexors, and feet are also all actively involved in maintaining stability.

Extensor muscles in the back and the quadratus lumborum (the deepest muscle in the back) may be stimulated in this posture. It reaches all the way down to the pelvic bone from the bottom rib.

If you follow these instructions, you will be able to successfully execute a plank.

Position yourself on your stomach, palms down, elbows in line with your shoulders. Contract your abs, glutes, and other abdominal muscles. Raise the thighs, hips, and knees off the ground.

Don't let your pelvis sink toward the floor while you hold this posture for 10-30 seconds. Reverse the motion 5 times at a slow pace.

Press-up Back Extensions

Put your hands flat on the floor and roll over so that you're lying on your stomach with your elbows tucked in under your shoulders. Apply pressure on your hands, then raise your shoulders off the ground. Don't move for a few seconds. Do this eight to twelve more times.

Partial Crunches

In order to strengthen your back and abdominal muscles, try doing half crunches. This is a low-risk activity for those who suffer from back discomfort.

You should start by lying on your back with your knees bent and feet flat on the floor. Arms may be crossed across the chest or behind the back. The next step is to contract your abdominal muscles, hold your breath, and raise your shoulders off the ground as you exhale.

Wait a moment in that posture, and then come down. Perform this sequence 8–12 more times. Never use your arms to compensate for lack of elbow strength or as a means of leading with your elbows.

Wall Sits

In a standing position, face away from the wall, with your back against it and your heels a foot away. Slide down the wall until your knees are slightly bent while leaning flat on the wall.

Keep your low back pressed against the wall and hold this posture for 10 seconds before sliding back up the wall. Do eight to twelve repetitions.

Upper-Body Lifts

Working out your upper body strengthens your back's big muscles, making it easier to stand for lengthy periods of time.

As a first step, please lay face down. Raise your upper body by putting your arms behind your head in a T-shape. This includes your arms.

Do this exercise with your feet firmly planted on the floor. Ten repetitions should be done of this exercise. With continued effort, you should be able to raise your count to 15 or 20 and do three sets.

Start your day and end it with this routine.

Lower Back Pain Treatment with Physical Therapy

All cases of back pain are not created equal. However much you try to stretch and work on your core strength, the discomfort will either worsen or last for weeks. There are more delicate factors at play in cases of chronic or severe lower back pain.

A physical therapist can diagnose the source of your discomfort and help you develop a plan to alleviate it via targeted stretching and exercise. They also help you perfect your form with each back bending and strengthening routine.

If you're experiencing lower back discomfort and have tried stretching and exercise without success, a physical therapist may be able to help you find relief using techniques like manipulation and mobilization.

The pain in your body doesn't have to be severe or ongoing for you to seek help.


Exercises that focus on strengthening the lower back and stretching the lower back may work together to assist in improving the lower back's strength, stability, and flexibility. This may aid in the reduction and possibly prevention of lower back discomfort.

Get in touch with the physical therapists at Restoration Physical Therapy to get a customized exercise plan to maximize your recovery.

If any of the exercises mentioned above for back pain are aggravating your pain, you must immediately discontinue use and seek medical attention.