5 Home Exercises to Relieve Lower Back Pain | Blog

5 Home Exercises to Relieve Lower Back Pain

April 13, 2020

Lower back pain is a common health concern managed at Dubai physiotherapy clinics. Most people experience it at some time in their lives. It can happen suddenly or develop slowly over time, with the pain ranging from sharp and stabbing to a dull ache.

Nonspecific low back pain (not caused by any disease or spinal abnormality) is usually linked to muscle strains or spasms, nerve injuries, or degenerative changes. Specific low back pain, which is the more serious type, may be caused by compression fractures, disc herniation, infection, spinal stenosis, or neurological disorders. The good news is, there are a lot of strengthening exercises you can do at home to alleviate low back pain. Doing so can increase the blood flow to the area, reducing stiffness and speeding up the healing process.

Physical Therapist – Approved Home Workouts

1. Basic Bridges – This move, when done correctly, can strengthen the large muscles of the buttocks (gluteus maximus) that stabilize hip joints and lower back during movements.

  • Lie on your back with arms by your side, knees bent, and feet flat on the floor.
  • Keep shoulders on the floor. Press feet onto the floor and slowly raise your hips, contracting your glutes and hamstrings as you go.
  • Hold for 10 to 15 seconds, depending on your tolerance.
  • Repeat 10 to 15 times for 3 sets.
  • Remember to rest in between sets.

2. Lying Lateral Leg Raises – This move can help strengthen hip abductor muscles which are involved in balance and mobility. When these muscles are weak, it can cause low back pain due to instability.

  • Lie on one side and keep your lower leg slightly bent on the ground.
  • Draw your belly button in toward the spine to engage core.
  • Raise your top leg without moving the rest of your body.
  • Hold for 2 to 3 seconds at the top, depending on your tolerance.
  • Repeat 10 times. Do the same on the other side. Perform 3 sets.
  • Remember to rest in between sets.

3. Partial Curls – This move helps strengthen the abdominal muscles, which play a role in maintaining proper hip alignment and supporting the spine.

  • Lie on your back with knees bent and feet flat on the floor.
  • Cross hands over your chest.
  • Draw in your abdomen and tighten your stomach muscles.
  • Curl your upper body forward until your shoulders clear the floor.
  • Breathe out as you lift your shoulders. Keep neck in line with spine.
  • Relax back to the floor. Repeat 10 times, for 3 sets.

4. Drawing-In Maneuver – This move is one of the many core stabilization techniques taught to patients during the initial phases of physiotherapy for lower back pain. It trains your deepest spinal stabilizer muscles.

  • Lie on your back with your feet flat on the floor, hip-width apart.
  • Position your hands by your sides.
  • Without holding your breath, pull your belly button in toward your spine.
  • Tighten abdominal muscles as if you are trying to fit into a really tight pair of jeans.
  • Hold it for 5 seconds, or as tolerated. Repeat 5 times.

5. Superman’s – This move helps strengthen back extensors that run along the spine. These muscles allow you to arch your back, maintain an upright position, and support your pelvic bones.

  • Lie on your back with your feet flat on the floor, hip-width apart.
  • Position your hands by your sides.
  • Without holding your breath, pull your belly button in toward your spine.
  • Tighten abdominal muscles as if you are trying to fit into a really tight pair of jeans.
  • Hold it for 5 seconds, or as tolerated. Repeat 5 times.

Chronic Back Pain Treatment Dubai

Low back pain can affect us in so many ways. It can inhibit your work performance, keep you from doing physical sports, or shorten your temper. But in most cases, it can be managed easily. How do you know if it’s time to consult a doctor for your low back pain? These conditions could indicate that something more serious is causing it:

  • Pain is bothering you for more than 6 weeks.
  • Pain is severe and/or not improving, or getting worse.
  • If at least one of these “red flags” is met — light tapping of the spine is painful, unexplained fever, weight loss, generally feeling unwell, family history of autoimmune disease, numbness or tingling of legs, difficulty urinating.

If you are looking for a solution for your low back pain, seek professional help at Scandinavian Physiotherapy Center. They offer musculoskeletal physiotherapy, manual therapy, sports massage, and other treatments to alleviate and resolve your condition, pain, or injury. Call them at +971 4 551 6126 to book an appointment today!