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10 Exercises for Lower Back Pain

Research shows that nearly 80 percent of adults experience lower back pain at some point during their lives. At any given point in time, there are approximately 31 million Americans suffering from lower back pain. Further more, according to the American Chiropractic Association, lower back pain is the number one cause of disability across the world! Why does this matter? Because of all this means there are literally millions of people searching for ways to relieve their lower back pain.

a person with back pain

Facts and Figures on Lower Back Pain

  • Both men and women commonly suffer from lower back pain, but it is more prevalent in women
  • Americans spend at least $50 billion each year in order to diagnose and treat lower back pain
  • Overweight adults who do not exercise are the most susceptible to lower back issues
  • Approximately 2.4 million Americans are chronically disabled due to low back pain
  • Back pain is one of the most common reasons for missed work, and the second most common reason for doctors visits

Signs and Symptoms of Lower Back Pain

Back pain is not a one size fits all condition. It impacts each person in a unique way. This makes sense because back pain is caused by many different factors! Signs and symptoms of lower back pain include, but are not limited to:

  • Muscle weakness in the lower back and thighs
  • Numbness in the lower back and thighs
  • Tenderness or shooting pain from the lower back to the thigh
  • Discomfort near the tailbone when sitting for extended periods of time
  • Pain when standing for long periods of time
  • Trouble sleeping due to pain
  • Stiffness or decreased range of motion in the lower back
  • Pain when exercising, walking, standing, moving, or performing basic tasks

Causes and Risk Factors for Lower Back Pain

Most cases of lower back pain can be sourced back to issues within the musculoskeletal system. Subluxations, weakness, and abnormalities within the spine, bones, joints, ligaments, and muscles can all cause lower back pain. Some of the most common causes of lower back pain are:

  • Arthritis
  • Joint irritation
  • Poor posture
  • Muscle strain or weakness
  • Overtraining
  • Pregnancy
  • Anxiety or depression
  • Poor sleep position
  • Sports injuries
  • Aging
  • Non-supportive shoes
  • Obesity

10 Exercises for Lower Back Pain Relief

At Pure Chiropractic, Drs. Chris and Krystal Hohn firmly believe in the power of chiropractic to treat back pain. By identifying the source of your pain, and performing spinal manipulations and adjustments, Drs. Hohn can help provide lower back pain relief!

Between chiropractic adjustments, Dr. Chris and Dr. Krystal may recommend several exercises to help rebuild strength in the lower back muscles. Try out these exercises and let us know how they help!

1. Butterfly Pose. Tight thigh muscles can cause lower back pain. In order to relieve tension in these muscles, try out the butterfly pose! This will help you relax, stretch your glutes and thighs, and alleviate lower back pain.

2. Abdominal Crunches. A weak core can cause lower back pain. This is why strengthening your ab muscles is always a good idea. Strong abs make it easier to support your back. Click here for information regarding proper form and crunches.

3. Single Leg Lifts. Leg lifts are another great way to strengthen the lower ab muscles. Stronger abs mean your core can properly support itself. This helps get rid of lower back pain. Here are step by step directions for single leg lifts.

4. Wall Sits. Wall sits are a great way to target abs, thighs, and glutes all at the same time. They are also great because you can literally do them anywhere with a wall! Stand with your back about one foot away from the wall. Next, lean back until your back rests flat against the wall. Slide down until your knees create a 90 degree angle. Hold for 10 seconds and then slowly slide back up the wall. Repeat 10 times.

5. Oblique Crunches. Oblique crunches will strengthen the obliques in your core. Yet again, a stronger core will help reduce pain in the lower back. Here is great information on the proper way to perform oblique crunches.

6. Swimming. It’s summertime, which means the pools are open and ready for business. Luckily for those suffering from low back pain, swimming is a great way to help! It exercises your muscles, lungs, and heart. This zero impact activity is a great way to strengthen your body and back.

7. Lengthen Your Hamstrings. Tight hamstrings can cause lower back pain. Hamstrings often become tight from overuse, or sitting for extended periods of time. When they become tight, they create tension in the lower back. By simply stretching your hamstrings every day, you can reduce lower back pain. Give these stretches a try.

8. Bird Dog. Performing this exercise will help strengthen your core and glutes — two key players in relieving lower back pain!

9. Pilates Bridge. The Pilates bridge helps strengthen your glutes, hamstrings, and back muscles. Strengthening these areas will reduce lower back pain.

10. Stretch Your Glutes. The gluteus maximus is the largest muscle in your buttocks. The top edge of your gluteus maximus attaches to the membrane that protects your lower back muscles, the lumbodorsal fascia. If your glutes are tight, they can lead to lower back pain. Try these stretches to loosen up!

Pure Chiropractic Can Help Treat Your Lower Back Pain

Lower back pain can be miserable to deal with. Pure Chiropractic can help! Drs. Chris and Krystal Hohn are experts in treating back pain with chiropractic care. Chiropractic identifies the source of your pain and corrects it. Prescription and over the counter medications do not.

There is no need to accept lower back pain as part of your daily life. You can trust Pure Chiropractic. Contact our offices today at (810) 588-4036 or info@purechiropractor.com. We look forward to walking along your wellness journey with you and providing safe, natural, and effective pain relief.