Physical therapy for lower back pain comprises a combination of strengthening, stretching, and core-building exercises that aim to:
The exercise regimen typically starts with fewer repetitions and sets, working up to more repetitions as strength begins to build in the lower back.
The exercises described below are specifically designed to treat lower back pain by building endurance in the lumbar, pelvic, and leg muscles over a period of time.
A pelvic tilt is a strengthening exercise where the abdominal muscles are used to move the spine.
Aim to do 3 sets of 10 repetitions.
A hamstring stretch keeps the hamstring muscles in the thigh elongated and flexible, which can help stabilize and support the spine.
Aim to perform 2 sets of 3 repetitions on each leg.
The kneeling lunge stretch improves flexibility and mobility in the hip flexor muscles located in the front top part of the thigh.
Aim to perform 2 sets of 3 repetitions on each leg.
If kneeling is difficult, this exercise can be modified by standing with one foot in front of the other, placing both hands on the hips or a wall for balance, and shifting the weight forward—until a gentle stretch is felt through the front of the hip. Hold and repeat as in the kneeling variation.
The bird-dog exercise helps activate the spinal and core muscles to improve core strength and spinal stability.
Aim to complete 2 sets of 4 to 6 repetitions of this exercise.
Similar to bird dog, a bridge exercise helps improve core strength and spinal stability.
Aim to complete 2 sets of 10 bridges.
If pain or discomfort is felt at any point while performing these exercises, it is recommended to stop and seek medical attention. It is helpful to learn these exercises from a trained medical professional to follow the correct posture and tailor the intensity or technique to suit individual needs and limitations.
Dr. Rob Dickerman is a neurological and spine surgeon at the North Texas Brain and Spine Institute. He has more than 15 years of clinical experience and specializes in spine biomechanics, spinal cord injuries, and brain tumors.
