Lower back pain is a common problem that can be caused by a variety of factors, including muscle strains, poor posture, and overuse. While it’s always important to consult a healthcare professional if you are experiencing persistent or severe lower back pain, there are several exercises that can help to alleviate discomfort and improve mobility. Here are three exercises to try:

1. Cat-cow stretch: This stretch is great for relieving tension in the lower back and improving flexibility. Start on all fours with your wrists under your shoulders and your knees under your hips. Inhale as you arch your back and lift your head, looking up towards the ceiling. Exhale as you round your back and tuck your chin towards your chest. Repeat for several reps.

2. Child’s pose: This stretch targets the muscles in the lower back, hips, and buttocks. Start on all fours, then lower your hips back towards your heels as you stretch your arms out in front of you. Rest your forehead on the ground and hold the stretch for several deep breaths.

3. Dead bug: This exercise is great for strengthening the muscles in your lower back and core. Lie on your back with your arms extended above your head and your legs lifted off the ground. Lower your right leg and left arm towards the ground, keeping your lower back pressed against the floor. Return to the starting position and repeat on the other side. Continue alternating sides for several reps.

Remember to start slowly and gradually increase the number of reps as you become more comfortable. If you experience any pain while doing these exercises, stop immediately and consult a healthcare professional. With regular practice, these exercises can help to alleviate lower back pain and improve your overall mobility and strength.

A therapist from Results Physical Therapy can help you effectively manage and treat your lower back and sciatic nerve pain by developing a personalized treatment plan that may include exercises, stretches, and other techniques to help reduce pain and improve mobility. If you are experiencing lower back and sciatic nerve pain, visit our Coronado clinic for a free 30-minute screening!

If you would like to learn more about Sciatic nerve and lower back pain, tune in to our FREE Online Lower Back Pain Workshop on Tuesday, January 10th from 5:30pm to 6:30pm! Hosted by Results PT founder, Andreas Schenk, our workshop provides insights on how to treat and alleviate pain from an expert PT with 30+ years of experience! Sign up at our link here: 

resultsrehab.com/workshops/