Managing Low Back Pain

Low back pain can be confusing!
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🤔 It often comes and goes for no apparent reason. It can also be very hard to know the right things to do when an episode of low back pain strikes.
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👀 Finding comfortable positions, movements, and exercises is challenging. Additionally, it’s hard to know if you should be moving or resting! The key is to avoid complete rest in most cases. I see too many people take the approach of shutting down and going into full rest mode as a way to make it go away.
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👨🏻‍🏫 All cases of low back pain are different, but I find that rather than shutting down, you want to move often and gradually through instances of low back pain. This is a great way to build strength and promote movement through the back and around your back. Doing that will help to bolster the area and make sure surrounding areas are staying strong.
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👆🏻 None of that can happen if you hit the couch or bed and wait for your low back pain to go away. Here are 3 exercises that are commonly helpful during a bout of low back pain.
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1️⃣ Floor Prone Mid Extension: This exercise is nice to gradually range your lumbar spine through extension. The key is to keep your hips down as you go into extension. Shoot for 2-4 sets of 8-20 repetitions.
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2️⃣ Wall All Fours Clam-Lift Iso: This exercise targets your lateral glutes and core. Press your ches away from the ground and avoid bending through your elbows. Shoot for 2-4 holds of 10-30s.
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3️⃣ Sidelying Bottom Leg Lift Iso: This exercise targets strengthening of your adductors or groin muscles. The key is to keep the bottom knee locked as you do it. Shoot for 2-4 holds of 10-30s.
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⚠️ There is no special exercise that has been proven to resolve low back pain. Movement and strengthening within tolerable ranges and directions is the key to tackling low back pain head on.