Baltimore - Reduce Lower Back Pain Today
Hi, this is James with Pioneer PT. Day in and day out I get asked about lower back pain. It is the most common thing that people get. About 80% of people get debilitating lower back pain at least once in their lives. So, I wanted to come out with a video to show a few of the easiest exercises that people can start with. These are universal and most anyone with lower back pain can benefit from these. One of the hardest ones to teach is called a pelvic tilt. I want to go into more detail on that first.
While lying on your back, I want you to pull your pelvis up. I want you to think about pulling your belly button up and in and flattening your back to the bed. Think about your tailbone, your tailbone should be dropping towards your feet while your belly button pulls up. If you want feedback, with your hands wrapped around your hips; when you tighten up pulling your belly button up and in you should feel the abdominal muscles right underneath your fingers become tense. Hold this one for a good 10 second count and get at least 10 of those to help strengthen your core.
Next one, a nice easy stretch you can do is called a lower trunk rotation. Stretch from side to side, nice and easy, helping to gap the lower back. Get a good hold as you go side to side (10-30 seconds)
Lastly, I would recommend a piriformis stretch, to stretch out those tight glutes. With your ankle resting on your opposite knee, grab your knee (closest to the joint), and pull up and across getting a good stretch through your glutes. If you prefer more of an intense stretch, you can grab under your opposite leg and pull up. This will also target down on the glute. in the piriformis. Try to hold a good 30 seconds to a minute, and relax.
To review, the 3 universal exercises you can do for lower back pain include, pelvic tilts, lower trunk rotations, and piriformis stretching. If you have any severe aches or pains, especially burning, tingling, or numbness increasing, please contact your physical therapist. Take care, and best of luck!
James Dulkerian, DPT
Active outdoorsman with an honest soul and a passion for health.
M-F: 8am - 7pm
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