Lifestyle
‘I’m a Physical Therapist—Here Are Exercises I Wish People Would Do to Help Ease Back Pain’
Running, gardening, walking the dog, signing up for and actually attending a barre class are all physical activities that can boost your mood and get your heart pumping (yes, even gardening).
However, lower back pain may sideline you and sabotage any momentum you’ve built, especially if you’re new to these activities. The good news about lower back pain? It generally has a good prognosis, according to Dr. Eric Lehman, PT, DPT, who works in rehabilitation and sports therapy with Cleveland Clinic. However, Dr. Lehman knows the struggle with low back pain is real.
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“The pain experienced during an episode can have a significant impact on someone’s life,” Dr. Lehman says.
Moving may be the absolute last thing you want to do, but Dr. Lehman says it’s often one of the best things you can do. He says walking, gentle core exercises and specific stretches are all effective ways to maintain function and may even soothe symptoms of lower back pain.
Dr. Lehman shared five exercises to ease back pain (and when you should avoid movement).
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Common Back Pains and How They Affect Daily Life
Dr. Lehman says lower back pain can feel a little different for everyone. He explains that you might feel:
Sharp, local pain that only happens in the lower back (center or on one side)
Muscle spasms on one or both sides of the spine which tighten muscles and limit your range of motion
Pain or numbness/tingling down one or both of the legs
“The description of pain can range from dull and achy to sharp and shooting or burning pain,” Dr. Lehman says.
The physical pain can have a ripple effect on your financial, mental and emotional well-being.
“Severe back pain can prevent someone from being able to tolerate their job duties,” Dr. Lehman says. “If they are not salaried or do not have paid time off, this could significantly impact their financial well-being.”
Dr. Lehman says you may struggle to keep up with chores, socializing and favorite activities, which can leave you feeling lonely and isolated.
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How to Use This Plan for Lower Back Pain
1. Perform these exercises frequently.
Dr. Lehman says he often has patients do these exercises for lower back pain daily or every other day. However, if they make you feel good, you might benefit from doing them more often.
For instance, the first exercise below, the prone press-up, could help relieve symptoms in your leg or back.
“If this is the case, I often recommend performing that particular stretch as many as one time every couple of hours,” Dr. Lehman says.
2. It’s not all or nothing.
Not all of the below exercises will be for you. It’s OK to play favorites.
“You can try [the five], and maybe pick out two or three that feel the best for your pain,” Dr. Lehman advises.
3. Some pain may happen.
Dr. Lehman says it’s OK to experience some pain when performing them, but he has patients avoid ones that trigger sharp or shooting pain.
“If you experience this during one of the exercises, pick another and see if that particular movement better agrees with your back pain,” Dr. Lehman says.
4. Watch out for red flags.
Sometimes, you should skip a workout. First, Dr. Lehman says someone who has experienced a traumatic back injury, such as a high-speed car accident, needs to get examined by their medical provider before doing lower back exercises. Additionally, red-flag symptoms that warrant a check-up:
Loss of bowel and bladder function/control
Loss of feeling or tingling in the saddle region (areas that touch the saddle when riding a horse)
Loss of strength in the lower leg and ankle.
You are running a fever, losing weight unintentionally or experiencing fatigue in addition to having low back pain
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5 Exercises for Low Back Pain From a Cleveland Clinic Physical Therapist
1. Prone press-up
Lie on your stomach to start.
Place your palms on the floor with your elbows bent.
Press your chest off the floor by straightening your elbows. Your hips should remain on the floor. (This is not a push-up or plank).
Hold this position for two to five seconds.
Modification: “If this is too painful or difficult, you could just prop up on your elbows, hold for 10 seconds and perform 10 repetitions,” Dr. Lehman says.
Progression: If the prone press-up provides relief, Dr. Lehman says you can do two sets or perform it multiple times daily.
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2. Single knee to chest
Begin by lying on your back with both of your knees bent and feet flat on the floor
Use your hands to pull one of your knees toward your chest.
Hold for five to 10 seconds.
Progression: If it’s helping, Dr. Lehman recommends doing a pair of sets or performing individual exercises multiple times daily.
3. Lower trunk rotation
Lie on your back. Bend both of your knees and place your feet flat on the floor.
Keep your feet and knees together as you move them toward the floor on the left. (Both sides should move to the left.)
Hold for five to 10 seconds.
Return to the starting position.
Immediately repeat on the right side, holding for five to 10 seconds.
Progression: Dr. Lehman says you can do two to three sets or work this exercise into your schedule multiple times daily.
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4. Abdominal brace/posterior pelvic tilt
Lie on your with both of your knees bent. Place your feet flat on the floor.
Gently tighten your abdominal muscles, drawing your belly button toward your spine. The small of your back should gently flatten into the floor.
Continue to breathe. (“If you are unable to breathe while performing, you are likely bracing too hard,” Dr. Lehman says. “Back down your intensity by 50%, and try again.”
Progression: Opt for two to three sets.
5. Bridge
Begin by lying on your back with both your knees bent and your feet flat on the floor.
Tighten your abdominal muscles by drawing your belly button in toward the spine (just like you did in the second step in the pelvic tilt).
Lift your buttocks off of the floor as high as you can (or as high as you can, keeping your pain tolerable).
Hold for one to five seconds based on your tolerance and ability.
Progression: If the bridge pose is working for you, you don’t need to limit yourself to one set. Dr. Lehman says you can do another set or two.
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Where to Find More Support for Lower Back Pain
Low back pain is often temporary and is something you can work on and with at home.
“It is important to remember that in the absence of trauma and red flags, most lower back pain resolves on its own and therefore can be self-managed with over-the-counter medication, continuing to walk within tolerance and gentle stretches,” Dr. Lehman says.
However, Dr. Lehman says that calling a physical therapist can help you feel better faster (and save time and money on future doctor’s visits).
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