Back pain is a problem for millions of Americans.

In fact, chronic back pain impacts about 25 percent of the population, according to a 2019 report by the American Chiropractic Association. And other studies show how hard it is to get rid of back pain, with a recurrence rate as high as 33 percent after one year.

Chronic lower back pain can be particularly tough to treat.

Acute pain typically lasts anywhere from a few days to several weeks. Chronic pain, though, can last three months and up – and often gets worse.

Causes can be hard to pinpoint, but lower back pain is often associated with overuse, strenuous or improper use of the back, obesity, tears/sprains/strains, and even smoking.

And those who suffer from it are all too familiar with the pain, which ranges from burning, sharp or stabbing to aching, vague or dull. If left untreated, the pain can expand to other areas of the body, like the thigh, hip or buttocks.

The good news?

Whether you’re suffering from acute or chronic symptoms, you have options that don’t include medication or surgery.

 

10 Exercises to Relieve Lower Back Pain

Exercise strengthens the muscles that support your spine, improves flexibility and range of motion, and reduces inflammation. It can also help prevent future episodes of lower back pain.

  1. Pelvic Tilts: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and flatten your lower back against the floor. Hold for 5 seconds, then release.
  2. Knee-to-Chest Stretch: Lie on your back with your knees bent and your feet flat on the floor. Slowly bring one knee towards your chest, holding behind the knee. Hold for 15 to 30 seconds, then repeat with the other leg.
  3. Cat-Cow Stretch: Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, tucking your chin to your chest.
  4. Child’s Pose: Begin on your hands and knees, then slowly lower your hips towards your heels. Extend your arms before you and rest your forehead on the floor.
  5. Hip Bridges: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes and engaging your core. Hold for a few seconds, then slowly lower back down.
  6. Wall Sits: Stand with your back against a wall, then slowly lower yourself into a seated position with your thighs parallel to the floor. Hold for 30 to 60 seconds, then stand back up.
  7. Side Planks: Lie on your side with your forearm on the floor, elbow under your shoulder, and feet stacked on top of each other. Lift your hips, creating a straight line from your head to your feet. Hold for 15 to 30 seconds, then repeat on the other side.
  8. Seated Spinal Twist: Sit on the floor with your legs extended in front of you. Bend your right knee and place your foot on the floor outside your left knee. Twist your torso to the right, placing your left elbow outside your right knee. Hold for 15 to 30 seconds, then repeat on the other side.
  9. Superman: Lie face down on the floor with your arms and legs extended. Lift your arms, chest, and legs off the floor, holding for a few seconds before lowering back down.
  10. Cobra Stretch: Lie face down on the floor with your hands under your shoulders. Push up with your arms, lifting your chest and head off the floor. Hold for a few seconds before lowering back down.

 

Remember the neck, too!

Your neck also plays a part when it comes to managing back pain. Strengthening exercise help support the neck, which, in turn, promotes better posture. Some relatively simple neck stretches help boost mobility, loosen tight muscles, and correct muscle imbalances. Seek help from a chiropractor for neck pain for specific exercises.

 

Incorporating these exercises into your daily routine can help alleviate lower back pain and improve your overall health and well-being. It’s important to start slowly and gradually increase the intensity and duration of the exercises over time. If you experience pain or discomfort, stop the exercise and consult a chiropractor for lower back pain.