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3 Simple Exercises to Manage Low Back Pain

If you are experiencing lower back pain or discomfort, don’t worry you are not alone. About 80% of adults have this problem at one point in their life. Lower back pain is also the number one reason for people missing work and is the leading cause of job-related disability. Unfortunately, many people are ill-prepared for managing everyday symptoms, so we are here to help. 

One of the most common types of chronic pain is lower back pain. There are many different causes of back pain from emotional stress to bad posture and spinal problems. A good treatment regimen that combines different factors such as exercise can provide great relief. 

A strong core is critical to experiencing less pain. Having a strong core stabilizes your lower back and helps prevent injuries. Making your back less prone to hurting.  

There are quite a few exercises you can do at home to relieve your lower back pain. Below are 4 different stretches we encourage our patients to do if they are experiencing lower back pain. 



The following 3 exercises will help you with improving your strength and flexibility, as well as ease your back pain. Grab a mat and lay on your back. 

Partial crunches

This exercise is also known as a “curl-up”, it helps with strengthening your lower back by improving core strength. Building these muscles can help stabilize your spine, giving your back more support as a whole. 

How to do a partial crunch:

Forearm plank

Planking, when just starting out, can be a challenge but with time your core muscles begin to strengthen which in return, helps support your lower back and spine. This is why it is a great exercise that helps prevent injuries and strengthens your body. Minimal movement is involved, but you must do it correctly, otherwise, you will put unnecessary strain on your lower back which is what you want to avoid. The point of planking is to strengthen your core, leg, arm, and buttocks muscles without putting strain on your lower back. Your shoulders, upper-back, deep abdominal muscles, and hips will be working while you do this exercise. 

To do a forearm plank:

Note: You can strain your neck and form if you lookup

Knee to chest

This is a stretch, not everything has to be an exercise, a deep stretch can help relieve your pain and create space for spinal nerves. This exercise stretches your lower back and hip muscles as well. Make sure to breathe properly as it will help you get a deeper stretch.

To perform a knee-to-chest:

Consistency pays off, so aim to do these exercises as much as you can. Preferably every day. Always remember not to push yourself and avoid carrying heavy objects. Take note of your posture and focus on strengthening your core.

Avoiding certain movements

Although movement is good for your lower back, of course, there are some exercises that can cause you more pain. Some movements are best to avoid altogether. You should always listen to your body and use pain as an indicator of what not to do. 

Can a physical therapist help with lower back pain?

When dealing with low back discomfort, pain, or injury, seeing a physical therapist can be just the tune-up your body needs as a reset and rehabilitation tool. Gentle adjustments and exercises your physical therapist helps you with can make your whole body feel better and function properly. Doing physical therapy prevents inflammation and helps your immune system, it also helps you with knowing how you should handle your pain and what the best relief is. A physical therapist will help find exercises that suit your injury best. Book your appointment today with Desert edge PT if you are located in the Greater Phoenix region.

published on Thursday, January 20th, 2022