Lower Back Pain Relief in Reno NV

Exercises to Relieve Low Back Pain

1. Cat-Cow Stretch:
The cat-cow stretch is a useful exercise to help increase flexibility and ease tension in your lower back and core muscles.

To perform the cat-cow stretch get onto your hands and knees with your knees hip-width apart. This is the starting position. Arch your back by pulling your belly button up toward your spine, letting your head drop forward. This is the cat portion of the stretch. Hold for 5–10 seconds. You should feel a gentle stretch on your lower back. Return to the starting position.

Raise your head and let your pelvis fall forward, curving your back down toward the floor. This is the cow portion of the stretch. Hold for 5–10 seconds, then return to the starting position. Repeat the cat-cow stretch 15–20 times. You can also perform this exercise in a chair with your feet flat on the floor and your hands on your knees, making it perfect for sneaking in a few stretches at work.

2. Pelvic Tilt: The pelvic tilt exercise is a simple yet effective way to release tight back muscles and maintain their flexibility. To perform the pelvic tilt, lie on your back with knees bent, feet flat, and arms by your sides. The natural curvature of your spine will lift your lower back slightly off the floor. Gently arch your lower back and push your stomach out, stabilizing your core. Hold for 5–10 seconds, then relax. Push your pelvis slightly up toward the ceiling (your pelvis should not leave the floor) while tightening your abdominal and buttock muscles. In doing so, you should feel your lower back pressing into the floor. Hold for 5–10 seconds, then relax. Start with 10–15 repetitions daily, building up to 25–30.

3. Knee-To-Chest Movement This one may sound simple, but it packs so many benefits for your lower back! This light stretch can help coax some of the tight, spasming muscles around your back to unlock a bit. Trust us, that’s a very good thing!

Start by lying on your back with both knees bent. Engage your core and flatten your back toward the ground. Keeping your back flat on the ground, bring one knee up toward your torso; reach out with your hands and give it a gentle pull toward your chest to deepen the stretch and hold for about five seconds. Slowly lower your leg back down and repeat this with your other leg.

If you’re one of many people who is particularly tight and having difficulty with flexibility, you may find it challenging to reach out and grab your knee as you lift it. In this case, simply use a towel for assistance. Wrap the towel around the base of your knee and use the ends to gently pull your leg closer without compromising your lower back form. This is a common yoga move to help people advance through movements that they may struggle with at first.

Movements To Avoid

Though movement is good for your lower back, certain exercises can exacerbate existing pain. Always use pain and discomfort as an indicator when performing new activities, but also be aware some movements may be best to avoid altogether. These include standing toe touches, leg lifts, and any movement that involves twisting your back. Lower back pain is a painful condition that affects many people. Regular physical activity and stretching are proven ways to help reduce lower back pain and prevent it from returning.