Lower back pain is a common ailment that affects both men and women as a result of muscle strains and sprains caused by physical injury, sudden movements, posture issues, or frequent sitting for work. In addition to spinal adjustments performed by an experienced chiropractor to provide holistic relief, consider the exercises below to supplement your pain management routine.

4 Exercises to Reduce Lower Back Pain

1. Lateral Leg Lifts

Back pain can also be caused by instability. One way to improve your balance, mobility, and pelvic strength to reduce back pressure is through lateral leg lifts. To perform this exercise, lie on your side, engage your core, and lift your top leg up and down repeatedly in three sets of ten. Roll onto your other side and do the same with the other leg on top. 

2. Bridges

Lower back pain is usually triggered due to a lack of support from surrounding muscle groups. To build strength in your hips and the gluteus maximus, try bridge exercises. Lie flat on the ground with your knees bent, and your feet planted hip-width apart.

Keep your arms planted and press your feet into the ground, raising your buttocks, so your body forms a straight line from the shoulders to the knees. Squeeze your glutes before lowering down to the ground again. For best results, repeat this exercise in three sets of 15 repetitions. 

3. Knee-to-Chest Stretch

Compacted muscles and ligaments in the lower back can cause on-going tension and discomfort as you go about your daily routine. To elongate your spine and stretch lower back muscles, lie on the ground flat and pull one knee to your chest. Hold this position for five seconds and repeat with the opposite leg. 

4. The Superman

When you spend hours each day sitting at a desk, maintaining excellent posture is a must to prevent lower back pain. To strengthen your back extensors and subsequently improve your posture, incorporate the superman exercise into your workouts.

Lie flat on your stomach with your arms and legs outstretched. Raise your limbs approximately six inches above the ground and hold your position with your core engaged for a few seconds. Repeat this position ten times to help build muscle strength. 

If you’re experiencing lower back pain, the dedicated team at Southgate Chiropractic can help you find holistic relief. Conveniently located in the heart of Southgate, KY, residents across Campbell County can depend on this family-oriented practice to provide personalized care geared toward each patient’s unique condition and lifestyle. To schedule your first appointment, call today at (859) 572-0029. For more information, visit this innovative clinic online.