Elderly man stretching to relieve lower back pain

3 Essential Moves for Relieving Lower Back Pain

Lower back pain is a problem for the majority of adults in America. There are numerous causes, including overuse of muscles, inactivity, spasms, improper stretching, and excess weight. The good news is there are ways you can loosen up and strengthen key muscles to alleviate the ache. Before trying any of these moves, speak with your doctor to make sure they won’t exacerbate any existing pain.

Plank

a plank stretch

Begin by lying flat on your stomach with your toes pointed down and your hands by your shoulders. Lift up into a shorter version of a push-up with your hands and forearms flat on the ground and your upper arms and elbows perpendicular to the ground. Make sure your back is straight. Hold this stretch for about 45 seconds, then slowly release. Repeat after resting.

Hip Flexor Stretch

a hip flexor stretch

Begin this stretch in a lunge position with your back knee resting on the ground, your front knee bent, and your front foot flat on the ground. Press your hands together, and reach them above your head as you push your hips forward and arch your back. Throughout this stretch, keep your head facing forward at a slightly upward angle. Maintain this position for 30 seconds, then slowly release. Switch legs, and repeat.

Glute Bridge

a glute bridge stretch

Begin this strength-building exercise lying flat on your back with your knees bent, your feet flat on the ground, and your arms by your sides. Slowly raise your hips and back until your body is straight from your knees to your shoulders, which should remain on the ground. Hold for 3 seconds, and slowly lower back into your starting position. Repeat.

If your back pain persists, it’s time to visit your doctor. Schedule an appointment with your Baylor St. Luke’s Medical Group primary care physician to check for underlying medical conditions that could be causing your pain. Additionally, a Baylor St. Luke’s Medical Group orthopedic physician can diagnose and help treat bone, joint, or muscle issues that might be the source of your pain, such as a herniated disc or a strain. Take charge of your pain today, and start on the path toward better health.
 

Sources:

Healthline | 5 Strengthening Exercises for Lower Back Pain
Everyday Health | Do’s and Don’ts of Lower-Back Pain Exercises
Runner's World | 6 Exercises That Can Ease and Prevent Lower Back Pain
Shape | The One Stretch You Shouldn't Skip