Physical therapist reveals the secret exercises to alleviate back pain instantly
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Back pain can be a real thorn in your side, and for many of us in the over-60s club, it's a familiar foe.
Whether it's from years of bending over garden beds, picking up grandkids, or just the wear and tear of time, back pain has a way of creeping into our lives.
But fear not because relief may be closer than you think.
Dr. Eric Lehman, PT, DPT, a physical therapist with the Cleveland Clinic, specializes in rehabilitation and sports therapy.
He understands the struggle with lower back pain all too well and has some sage advice for those of us looking to ease that ache and get back to the activities we love.
Lower back pain can manifest in various ways, from sharp, localized pain to muscle spasms that limit your range of motion. It might even radiate down your legs, causing numbness or tingling.
Dr. Lehman describes the pain as ranging “from dull and achy to sharp and shooting or burning.” And it's not just a physical nuisance–it can impact your financial, mental, and emotional well-being, too.
If severe, back pain can interfere with work, socializing, and everyday chores, potentially leading to feelings of loneliness and isolation.
But there's a silver lining: most lower back pain has a good prognosis and can often be managed with simple exercises.
The Secret Exercises to Combat Back Pain
Dr. Lehman recommends a series of exercises that can be done daily or every other day to help alleviate back pain. If they provide relief, you might even benefit from doing them more often. Here are five exercises to consider adding to your routine:
Source: AskDoctorJo / Youtube.
1. Prone press-up
- Lie on your stomach with palms on the floor and elbows bent.
- Press your chest off the floor by straightening your elbows, keeping hips on the ground.
- Hold for 2-5 seconds and perform 10 repetitions.
- Modification: Prop up on your elbows if the full press-up is too difficult.
- Progression: Increase to two sets or perform multiple times daily if it provides relief.
Source: AskDoctorJo / Youtube.
2. Single knee to chest
- Lie on your back with knees bent and feet flat on the floor.
- Pull one knee toward your chest and hold for 5-10 seconds.
- Perform 10 repetitions.
- Progression: Do a pair of sets or perform multiple times daily if helpful.
Source: Apollo Chiropractic / Youtube.
3. Lower trunk rotation
- Lie on your back with knees bent and feet flat on the floor.
- Keeping feet and knees together, move them to the floor on one side, then the other.
- Hold each side for 5-10 seconds and perform 10 repetitions.
- Progression: Increase to two or three sets or incorporate multiple times daily.
Source: Canadian Chiropractic Guideline Initiative (CCGI) / Youtube.
4. Abdominal brace/posterior pelvic tilt
- Lie on your back with knees bent and feet flat on the floor.
- Tighten your abdominal muscles, drawing your belly button toward your spine.
- Hold for five seconds and perform 10 repetitions.
- Progression: Opt for two to three sets.
Source: Back Intelligence / Youtube.
5. Bridge
- Lie on your back with knees bent and feet flat on the floor.
- Tighten your abdominal muscles and lift your buttocks off the floor.
- Hold for 1-5 seconds based on your tolerance.
- Perform 10 repetitions.
- Progression: Don't limit yourself to one set if it's working for you.
While movement can be beneficial, Dr. Lehman cautions that not all exercises are suitable for everyone.
If you experience sharp or shooting pain during an exercise, it's best to try a different one.
And in certain cases, such as after a traumatic injury or if you're experiencing red-flag symptoms like loss of bowel control or severe weakness in the legs, it's crucial to seek medical attention before attempting any exercises.
Most lower back pain can be self-managed with over-the-counter medication, walking within tolerance, and gentle stretches. However, consulting a physical therapist can help you recover faster and potentially save on future medical costs.
Will you try any of these exercises, or do you have others that work wonders for your back pain? Share your experiences and tips in the comments below. Let's help each other stay limber and pain-free!
Whether it's from years of bending over garden beds, picking up grandkids, or just the wear and tear of time, back pain has a way of creeping into our lives.
But fear not because relief may be closer than you think.
Dr. Eric Lehman, PT, DPT, a physical therapist with the Cleveland Clinic, specializes in rehabilitation and sports therapy.
He understands the struggle with lower back pain all too well and has some sage advice for those of us looking to ease that ache and get back to the activities we love.
Lower back pain can manifest in various ways, from sharp, localized pain to muscle spasms that limit your range of motion. It might even radiate down your legs, causing numbness or tingling.
Dr. Lehman describes the pain as ranging “from dull and achy to sharp and shooting or burning.” And it's not just a physical nuisance–it can impact your financial, mental, and emotional well-being, too.
Dr. Eric Lehman, PT, DPT, highlights the importance of gentle exercises and stretches to alleviate lower back pain and maintains that movement is often beneficial for those experiencing such discomfort. Image source: Julien Tromeur / Unsplash.
If severe, back pain can interfere with work, socializing, and everyday chores, potentially leading to feelings of loneliness and isolation.
But there's a silver lining: most lower back pain has a good prognosis and can often be managed with simple exercises.
The Secret Exercises to Combat Back Pain
Dr. Lehman recommends a series of exercises that can be done daily or every other day to help alleviate back pain. If they provide relief, you might even benefit from doing them more often. Here are five exercises to consider adding to your routine:
Source: AskDoctorJo / Youtube.
1. Prone press-up
- Lie on your stomach with palms on the floor and elbows bent.
- Press your chest off the floor by straightening your elbows, keeping hips on the ground.
- Hold for 2-5 seconds and perform 10 repetitions.
- Modification: Prop up on your elbows if the full press-up is too difficult.
- Progression: Increase to two sets or perform multiple times daily if it provides relief.
Source: AskDoctorJo / Youtube.
2. Single knee to chest
- Lie on your back with knees bent and feet flat on the floor.
- Pull one knee toward your chest and hold for 5-10 seconds.
- Perform 10 repetitions.
- Progression: Do a pair of sets or perform multiple times daily if helpful.
Source: Apollo Chiropractic / Youtube.
3. Lower trunk rotation
- Lie on your back with knees bent and feet flat on the floor.
- Keeping feet and knees together, move them to the floor on one side, then the other.
- Hold each side for 5-10 seconds and perform 10 repetitions.
- Progression: Increase to two or three sets or incorporate multiple times daily.
Source: Canadian Chiropractic Guideline Initiative (CCGI) / Youtube.
4. Abdominal brace/posterior pelvic tilt
- Lie on your back with knees bent and feet flat on the floor.
- Tighten your abdominal muscles, drawing your belly button toward your spine.
- Hold for five seconds and perform 10 repetitions.
- Progression: Opt for two to three sets.
Source: Back Intelligence / Youtube.
5. Bridge
- Lie on your back with knees bent and feet flat on the floor.
- Tighten your abdominal muscles and lift your buttocks off the floor.
- Hold for 1-5 seconds based on your tolerance.
- Perform 10 repetitions.
- Progression: Don't limit yourself to one set if it's working for you.
While movement can be beneficial, Dr. Lehman cautions that not all exercises are suitable for everyone.
If you experience sharp or shooting pain during an exercise, it's best to try a different one.
And in certain cases, such as after a traumatic injury or if you're experiencing red-flag symptoms like loss of bowel control or severe weakness in the legs, it's crucial to seek medical attention before attempting any exercises.
Most lower back pain can be self-managed with over-the-counter medication, walking within tolerance, and gentle stretches. However, consulting a physical therapist can help you recover faster and potentially save on future medical costs.
Will you try any of these exercises, or do you have others that work wonders for your back pain? Share your experiences and tips in the comments below. Let's help each other stay limber and pain-free!
