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low back pain

For patients who suffer from low back pain or sciatica, finding effective treatments to ease their symptoms is a top priority. While physical therapy is a great option, patients often want to find ways to treat flare-ups from their low back pain symptoms on their own. Arrow Physical Therapy and Rehabilitation looks at some simple exercises you can do to help ease your low back pain symptoms.

Wall sits

The wall sit is a great exercise because it requires no equipment except for the wall. Begin with your feet shoulder width apart and your back straight against the wall. Slide down with your back against the wall until your thighs are parallel with the ground. Keep your knees above your ankles and hold for 20 seconds. Do this 10 times.

Wall sits strengthen core muscles as well as your:

  • Quads
  • Calves
  • Hamstrings
  • Glutes
  • Lower back

Because this exercise places the weight of the body on your legs, it can relieve pressure on your low back pain. In addition to the simple wall sit exercise, many variations can also give your whole body a workout.

Bird dog

This exercise begins with your hands and knees on the ground with your back flat. Extend your leg out and behind you, while keeping your hips level. Then extend your opposite arm out and hold for three to five seconds repeating ten times for each leg.

The bird dog exercise helps strengthen your core while helping improve your posture and balance. It also increases the stability of your lumbar region which can help reduce low back pain.

Light aerobic exercise

Aerobic exercises such as walking, swimming or biking have numerous benefits. It strengthens the circulatory system and lungs. It builds muscle and stamina. Aerobic exercise also releases endorphins to help you feel better. If your low back pain does prevent you from walking, try swimming as the buoyancy of the water helps support the body and relieve tension.

The physical therapists of Arrow Physical Therapy and Rehabilitation are dedicated to helping patients live their best lives. Our physical therapists will come up with an individualized treatment plan to help you find relief. If you suffer from low back pain, contact us to set up your initial consultation today.

Categories: Back Pain

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