Low-back Pain And Exercise

Posted on May 24, 2020


Most people who experience low back pain automatically assume they shouldn’t exercise. If anything, they want to spend time on their couch or in their bed– not moving… but here’s the deal: moving is actually good for your back.

If you have low back pain, there are helpful exercises you can do to strengthen the back as well as stomach and leg muscles. Ideally, you want to exercise these parts of the body in order to help support your spine and relieve pain.

Some exercises can aggravate low back pain. For example, you’d want to avoid doing standing toe touches because these put stress on the discs and ligaments in your spine. Toe touches can overstretch lower back muscles and hamstrings. You’d also want to avoid doing sit-ups. While you might think sit-ups could help strengthen your core/ab muscles, remember this: sit-ups use muscles in the hips… and they put too much pressure on the discs in your spine.

So what is a good exercise to do when you’ve got low back pain? How about partial crunches? These help strengthen both your stomach and back muscles. To do partial crunches, lie on the floor with your knees bent and your feet flat on the floor. Cross your arms over your chest or put your hands behind your neck. Tighten your stomach muscles and raise your shoulder off the floor, breathing out as you raise your shoulders. With partial crunches you don’t lead with your elbows or arms to pull your neck off the floor. When you do partial crunches, you generally crunch for a second and then slowly lower your shoulders back down. Repeat this exercise about 10 times. Doing these crunches using proper form prevents having too much stress on your low back. Keep in mind that when you do partial crunches you should keep your feet, tailbone and lower back in contact with the floor/mat at all times.

Another good exercise for people with low back pain? Hamstring stretches! This is where you lie on your back and bend one knee. You can loop a towel under the ball of your foot. Straighten your knee and then slowly pull back on the towel, giving yourself a gentle hamstring stretch. Hold the stretch for about 20 seconds and do the stretch for each leg about 2 to 4 times.

If you’re experiencing low back pain and you want to exercise but you’re afraid you might be “doing it wrong,” please make an appointment with Lakewoods Chiropractic for some helpful guidance. Make an appointment at Lakewoods Chiropractic by calling the office at 651-464-0800 or emailing info@lakewoodschiropractic.com.

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Lakewoods Chiropractic
Lakewoods Chiropractic
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SALLY DETLEFSEN
SALLY DETLEFSEN
September 26, 2022.
I am amazed at how much better I feel since coming to Lakewoods. The doctors and staff are amazing.
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Lukas Drayna
Lukas Drayna
September 21, 2022.
Great friendly staff. They focus on the target area’s to ensure your body is happy and healthy !
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Michael F.
Michael F.
September 13, 2022.
Lakewoods Chiropractic is awesome. Friendly, welcoming, and professional Environment. They make you feel comfortable. Definitely recommend Lakewoods. I'm well on the road to recovery. Keep up the good work.
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tone2403
tone2403
August 30, 2022.
Definitely recommend Lakewoods. When I went in I was in very rough shape. After a few weeks of adjustments I'm feeling better then ever. Great staff and very knowledgeable. They take the time to really make you understand the process.
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Eric Russell
Eric Russell
August 25, 2022.
Jason and his staff are the best. Since my 1st visit, they always informed on your progress and had your health as #1 priority.
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Angel L Colon Jr
Angel L Colon Jr
August 11, 2022.
Excellent service, friendly accommodating staff. Awesome family friendly services. Highly recommend!!!
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Carrie Davis
Carrie Davis
August 3, 2022.
By far the best chiropractor I’ve ever used. They customize a plan just for you and don’t use a one size fits all approach. I wouldn’t recommend anyone else!! Thank you!!!
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Justin W
Justin W
July 28, 2022.
Great place!
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Jennifer Thelen
Jennifer Thelen
July 21, 2022.
I have been experiencing low back pain for at least 10 rememberable years and decided on a whim to try chiropractic care at Lakewoods. I had never been to a chiropractor before so I had no expectations that it would work or not but after just my first adjustment I had instant relief for the first time in 10 years. I have since been super impressed with how everything has been explained to me and how my care plan has been formed. The staff are all very kind and have been very helpful as well!
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