Simple Exercises to Decrease Lower Back Pain

Lower back pain can really get in the way of your daily life. You may even find yourself unable to do your responsibilities and complete simple tasks because the disabling pain doesn’t let you move much.

Fortunately, you can count on chiropractors and sports medicine doctors to recommend the appropriate lower back pain treatment for you. Let’s talk about a few easy exercises that can help to treat lower back pain, and where you can go in Dallas for outstanding treatment for your back.

Exercise as Lower Back Pain Treatment

The following are some simple stretches you can do to help alleviate the pain in your lower back:

Press-Up Back Extension

Here’s how to perform press-up back extensions:

1. Lie down facedown on the floor, with your forearms on either side of and parallel to your torso, and your palms on the floor.
2. With your upper arms and forearms making an “L” shape, slowly raise your upper body slightly.
3. Hold the position for a few seconds, and make sure you’re not straining any part of your body.
4. If you need more stretch, raise your torso a little higher, allowing your elbows to lift off the ground.
5. Slowly lower your torso back down to the ground.
6. Repeat 10 times.

Cat-Dog Stretch

Here’s how to perform cat-dog stretches:

1. Get down on the floor on your hands and knees.
2. Arch your back upward slowly (cat-like) as you move your head downward. The purpose is to form an arc from the top of your head to your buttocks.
3. Hold the pose for a few seconds.
4. Next, move in the opposite direction: Arch your back down to create a “U” shape, moving your head upward while staring straight ahead.
5. Hold the pose for a few seconds.
6. Alternate between the two poses several times while making sure you’re not straining your neck.

Bird-Dog Stretch

Here’s how to perform bird-dog stretches:

1. Get down on the floor on your hands and knees.
2. Slowly lift your right arm forward and your left leg backward.
3. Hold the pose for about five seconds.
4. Slowly lower your arm and leg back to the floor.
5. Do the same for the opposite leg and arm.
6. Alternate poses a few times.

Here are a few reminders when you do this stretch:

1. When your arm and leg are raised, keep them parallel to the ground as much as possible.
2. Make sure you’re stable and looking at the ground as you do the pose.
3. Your lower back should be straight and not arching.

When to Get Medical Treatment for Low Back Pain

Be sure to visit a sports doctor or a chiropractor when your lower back pain:

• Is severe and debilitating
• Persists for weeks
• Doesn’t subside with stretching and other home remedies (such as ice/heat therapy)
• Causes numbness or tingling in surrounding areas
• Comes with other symptoms, like fever

Lower Back Pain Treatment in Dallas, TX

While these exercises are helpful, it’s important to know when it’s time to seek lower back pain treatment from a professional. If you’re looking for medical treatment for your back pain here in Dallas, look no further than Reagan Integrated Sports Medicine. We have a team of highly trained and experienced healthcare providers who can give you the comprehensive treatment you deserve.