low back pain

Have you ever been called the “backbone” of a group?

The backbone of the group is the one who holds everything together, someone who has the strength of character needed to push a project toward completion. Now imagine that person got sick or injured. What would happen to the team? What would happen to the project?

Your backbone, or spine, keeps your body together. It gives your body shape, structure, and a basis for your posture. When you have A BACK INJURY, especially a lower back injury, it can be debilitating. You can help strengthen your lower back to prevent injury and support your overall body with the right strength training. Keep reading to learn our top exercises for your lower back. 


Exercise #1: Knee Into Chest

This is a good exercise that will lengthen the tissue in your lower back. Lengthen lower back exercises are good for ridding tension and relieving pain. Here is how to do it:

  • Lie on the ground with your chest facing up
  • Place your feet flat on the floor, in front of your hips
  • Extend your right leg up, then bend it
  • Holding your right leg behind your knee with your interlaced fingers
  • Keep your left foot down while you pull your right knee toward your chest (you should feel a stretch in your low back)
  • Hold for 30-60 seconds
  • Release
  • Switch
  • Repeat the whole exercise 5 times on both sides


Exercise #2: Trunk Rotation

Another exercise to help out your lower back. This stretch is also a good one for strengthening your abs and pelvis muscles. To do this exercise:

  • Lie on your back
  • Draw your knees toward your chest
  • Place your arms out to the side, palms on the floor
  • Send your knees to the right  and keep them floating over the floor for 20 seconds
  • Return to the starting position
  • Then do the left side
  • Repeat the cycle 10 times


Exercise #3: Cat-Cow Flow

The cat-cow flow is a nice short sequence that we can borrow from yoga. This exercise will help improve your flexibility while relieving tension in, you guessed it, your lower back. To do this exercise:

  • Get on your hands and knees (like a tabletop)
  • Hands shoulder-width apart, knees hips-width apart
  • Cat - exhale, arch or round your back, bring your belly button toward your spine, chin toward your chest
  • Hold for 10 seconds
  • Cow - inhale, belly drops, head lifts, pelvis tilts forward, hip points go up
  • Hold for 10 seconds
  • Repeat up to 20 times


Stop Hurting and Start Feeling Comfortable Again

Lower back pain can take you off your feet quickly. Stretches and exercises like the ones above can help you regain flexibility and strength while relieving tension, pain, and tightness in your lower back. If you have pain in your lower back, the experts at True Motion Chiropractic Group can help. Give our team a call today to chat through your issues and schedule an appointment.