5 At-Home Exercises For Your Lower Back

Your back deals with a lot from day-to-day activities. From playing sports, construction work, home improvement, or working at the office, several things can strain your back. A chiropractic visit is an excellent start at alleviating the pain and pressure, but it’s not a cure-all, especially if you can’t get to the office. Is there something you can do at home? Yes, there is! These five exercises can be done in the comfort of your own home to help relieve lower right and left back pain and the spine.

Before you start:

You know your body better than anyone. If you feel any discomfort or pain as you perform these exercises, stop doing them. You could be causing even more stress on your back without realizing it if you continue. If you have any questions about these exercises or your current treatment, don’t hesitate to contact us at Gilroy Chiropractic or your general practitioner for more advice.

One last note: Don’t forget to breathe throughout your exercises. It’s very easy to hold your breath because it’s uncomfortable or you’re concentrating on the movements. Keep breathing!

Pelvic Tilt: Lie down on your back with your knees bent and feet flat on the floor. Make a “scoop” motion with your pelvis by pressing the small of your back into the floor. Do this 20 to 30 times holding for one count at a time.
Supine Bridge: Again, lie down on your back with your knees bent and feet flat on the floor. Lay your arms at your sides with palms down. Through your heels, lift your hips as far as they can comfortably go. Repeat 10 to 15 times, holding for one count at a time.
Supine Twist: Lying on you back still, bend your knees up to your abdomen using your hands to help. Slowly drop your knees to the right as you scoot your hips to the left. Your hips and shoulders should be aligned at this point. You can leave your arms on the floor, forming the letter T or press down on your knee gently with your right hand. This will give a deeper stretch along your back. Hold this position for 30 to 60 second and repeat on your left side.
Cat/Camel: Again, start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Drop your belly down as you pull your shoulder blade further down your back. Lift your chest and complete it as you gaze up for about 1 to 2 counts. Slowly round your spine up as you press your hands firmly to the ground and look down. Repeat these movements 20 to 30 times.

woman in Belly Twist Pose
Young sporty woman doing Bird dog yoga pose

Bird Dog: Start on your hands and knees. Your hands should be directly under your shoulders and your knees under your hips. Look down at the floor to keep your spine straight. Tighten your abs and slowly extend your right hand with your left leg. Keep them level with your torso for each move. Return to the original position and repeat on the other side. Complete 10 to 20 holding for one count each.

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