Low Back Pain Exercises You Can Do at Home
Low back pain is one of the most common conditions we see at Well Co Chiropractic in Sarasota. The good news? With the right exercises, you can take control of your recovery, reduce pain, and strengthen your spine to prevent future flare-ups.
Below are some of my favorite low back pain exercises, along with links to helpful YouTube videos so you can follow along at home.
⚠️ Important: If your back pain is severe, radiates down the leg, or is accompanied by numbness/weakness, get evaluated before starting exercises.
1. Cat-Cow Stretch
This gentle mobility exercise helps loosen up the spine and reduce stiffness. Do a round of 15-20 or repeat motion for 30 seconds.
🎥 Video Guide: Cat-Cow Stretch for Low Back Pain
2. Child’s Pose Stretch
Opens up the lower back and hips, providing gentle decompression. Stay in for 30 seconds.
🎥 Video Guide: Child’s Pose Stretch
3. Pelvic Tilts
Strengthens and mobilizes the core and low back muscles. Go for 15-20 reps.
🎥 Video Guide: Pelvic Tilt Exercise for Back Pain
4. Glute Bridges
Activates the glutes and core, reducing strain on the lower back. Aim for 20 solid reps, 2-3 sets.
🎥 Video Guide: Glute Bridge Exercise
5. Bird Dog Exercise
Improves core stability, balance, and spinal control. Aim for 15 on each side, 2 sets.
🎥 Video Guide: Bird Dog for Low Back Pain
6. McKenzie Press Ups
Relieves tightness in the lower back and stretches the spine. 10-20 reps 2-3x a day.
🎥 Video Guide: McKenzie Protocol
How We Help at Well Co Chiropractic
Exercises are an important piece of recovery, but they work best when combined with hands-on treatment. At Well Co Chiropractic, we use:
Active Release Technique (ART): To release tight spinal and hip muscles.
Chiropractic adjustments: To restore healthy joint motion.
Rehab guidance: To ensure you’re doing the right exercises safely and effectively.
Final Thoughts
Consistent exercise is one of the most effective ways to manage and prevent low back pain. If you’re struggling with ongoing pain, or want a customized rehab program, we’re here to help.
