Low Back Exercises

Our team of lower back pain Greenville experts understand how high pain levels can affect your daily life and prevent you from accomplishing necessary tasks and obligations.

Lower Back Exercises to Align Your Spine

Whether you’re seeking at-home relief from chronic discomfort or looking to enhance your spinal health, our back doctor, Greenville, NC practice recommends trying out these exercises to align spine shape and restore its function:

Passive Stretch

1. Lie back on your back, knees flexed, with a small pillow under your neck.
2. Take a deep breath and fully expand your chest, then exhale slowly.
3. Repeat ten times.

Lying Face Down

1. Lie face down with your arms beside your body.
2. Turn your head to one side.
3. Stay in this position, take a few deep breaths, and then relax completely for two to three minutes.
4. Make a conscious effort to remove all tension from the muscles in your lower back.

Lying Face Down in Extension 

1. Begin the exercise by lying on your stomach.
2. Push elbows under your shoulders so that you lean on your forearms.
3. Keep the body in a straight line.
4. Repeat this exercise for three sets of eight to 12 repetitions.

Knee-to-Chest Stretch

1. Lie on your back with one leg bent and that foot flat on the floor.
2. Grasp the thigh behind the bent knee, gradually pulling it to your chest.
3. Hold for 10 seconds, repeat three times, then switch sides.
4. Then, pull both knees towards the chest.
5. Hold for 10 seconds, repeat three times.

Note: Our lower back pain Greenville specialists recommend doing knee-to-chest stretches three times daily for optimal results.

Pelvic Lift

1. Lie on your back with your knees bent and feet flat on the ground.
2. Slowly raise the pelvis and tighten the gluteal muscle.
3. Hold for five to 10 seconds and repeat eight to 12 times.

Extension in Lying

1. Place your hands under your shoulders in the press-up position.
2. Straighten your elbows and push the top half of your body up as far as the pain permits.
3. Completely relax the pelvis, hips, and legs as you do this.
4. Allow the lower back to sag.
5. Maintain this position for 10 seconds.
6. Complete three repetitions three times a day.

Sit - Ups

1. While lying on your back, place the soles of your feet flat on the floor.
2. Gradually lift shoulder blades four to 5 inches off the floor while contracting the abdominal muscles.
3. Slowly lower your shoulders back to the floor.
4. Complete four to 10 repetitions three times a day.

Note: While some prefer placing their hands behind their head when doing sit-ups, your back doctor, Greenville, NC team may recommend resting your hands across your chest to avoid further strain on the cervical spine.

Quadriceps Stretch 

1. Position yourself an arms-length away from a wall and look straight ahead.
2. Place one hand against the wall.
3. With the other hand, grasp the ankle of your foot on the same side.
4. When you feel the stretch in your thigh, hold it for five to 10 seconds.
5. Repeat four to eight times, then switch to the opposite leg.

Note: Avoid arching or twisting your back to reach your leg.

Hamstring Stretch (Using a Towel)

1. Lie on your back with the leg perpendicular to the body. 
2. Place the ends of a towel in each hand, positioning the bottom of your foot in the middle. 
3. Pull the towel gently toward your chest until the muscle becomes taut.
4. Hold the stretch for five to 10 seconds.
5. Repeat three to six times on each leg.

Low-Back Lateral Flexion

1. Bend over sideways until you feel a stretch on the opposite side of your body. 
2. Hold this position for 10 seconds.
3. Repeat the exercise on the opposite side. 
4. Complete three repetitions three times a day. 

Low-Back Rotation

1. Sit straight in your chair. 
2. Turn your upper body to the right side with your arms and hold for 10 seconds. 
3. Repeat turning to the opposite side.
4. Complete three repetitions three times a day.

Explore More Exercises to Align Spine Shape and Improve Mobility | Spine Align Chiropractic Center

While these exercises to align spine shape and function will help relieve back pain, patients must remember that each body is different. Listening to your body and stopping if you feel any pain is always the best practice to avoid further injury to the spine. For best results, consult our lower back pain Greenville specialists to create an optimal exercise routine for your unique pain points. Complete our contact form today to schedule an appointment.

Spine Align Chiropractic Center, 3750 Evans Street, Suite C, Greenville, NC   27834

(252) 355-1770

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