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5 Exercises to Relieve Lower Back Pain at Home

Lower back pain can be caused by a number of factors, and may be temporary or chronic. If you've ever experienced back pain, you know that it can affect nearly every part of your daily schedule. Learning how to exercise safely and effectively can help you manage your pain.

Dr. Nameer Haider of Cell Bionics Institute has two offices: in Sterling, Virginia and Utica, New York. He delivers the best possible care to those suffering from lower back pain. He may recommend exercises like the ones below to help you manage your back pain at home. 

What causes lower back pain? 

Before getting into how to alleviate pain, it might help to understand why your back is hurting in the first place. Pain in the lumbar spine is often caused by issues with the spinal discs, which cushion the vertebrae. You might experience pain due to one or more of the following:

Your doctor will be able to run tests and determine which of these issues is causing you pain. 

5 exercises that might help 

Gentle exercises and stretches can strengthen your back muscles and relieve tension. Be careful to avoid straining yourself, as this can make the problem worse. While it’s OK to work through mild discomfort, don’t push through moderate-to-severe pain.

Here are five exercises you can do in the comfort of your own home, with no additional tools or products. 

1. Cat-cow stretch

Get on your hands and knees, then do cycles of slumping your back down like a cow, before arching it up like a frightened cat. 

2. Knee-to-chest

While resting flat on your back, bring your knee slowly to your chest and hold this position for a count of five before switching legs and repeating.

3. Trunk rotation

Sit up straight with your legs outward, bend one knee up to your chest, and twist your body to the right/left. Hold for the count of five, and repeat on the opposite side.

4. Sphinx stretch

Lay flat on your stomach before rising up onto your hands, keeping your pelvis flat against the floor as you stretch your back muscles for a count of five. 

5. Pelvic tilt

While lying on your back, press your shoulder blades to the floor and lift your pelvis. Hold this position for a count of five before resting and repeating. 

When to get treatment for lower back pain 

If you're having consistent back pain, you may need to visit a specialist to determine the cause and get additional treatment. 

To schedule an appointment with a specialist, call the Cell Bionics Institute office closest to you, or use the online booking tool to set up a consultation with Dr. Haider.

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