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Five Simple Home Exercises for Low Back Pain

If our at-home exercise plan is determined appropriate for you, there are four main effects to look for while performing the exercises:

  1. When you begin the exercises, some discomfort may be expected but pain is not.  You are to move to the point of pressure or discomfort but not to the point of pain.  
  2. Performing the exercises may cause the symptoms to disappear.  This is a desired result but please continue to do the execises and follow all the instructions.
  3. They may cause an increase or decrease in intensity of pain you experience. While a decrease is again the desired result and increase is not necessary all bad.  The increase in pain may be temporary and some modification to the program may be needed. For these modifications or specialized instructions a consultation with Dr. Nuzzi if necessary. 
  4. The exercises may cause the pain to shift or move around.  In certain cases the pain may shift from side to side or up or down the back, this is not necessarily an indication to stop the exercises but modification may be necessary, please contact Dr. Nuzzi for such modifications. 



The key to this at-home exercises plan for low back pain is to lunderstand your pain threshold. As previously stated, no exercise should cause or worsen existing pain. If pain occurs during one of our at-home exercises, stop that exercise immediately and only attempt to re-introduce that exercise when your symptoms subside. (do not re-introduce the painful exercises until you are pain free). If an exercise reduces pain or eliminates pain, for any period of time, consider that a helpful exercise and continue to perform daily or as directed.  New aches and/or soreness can be expected with exercise, but please note, this is not the same as pain. The aches and soreness are temporary and can be worked through.  

 

So let's begin:

 

Slowly move into a semi-extended low back posture, remain on the floor, slowly leaning and resting on your elbows. Stay in this position for 8-10 deep breaths.

Slowly begin to push back and into a push-up like position, leaving your hips and pelvis on the floor. Push back to the point of pressure and resistance but no pain. Keep that posture for two breaths, returning to the flood for two breaths and repeat 8-10 times.  Moving into an arched back posture slowly and using your breath to guide and relax you the entire time. 

Standing Extension: Move to a standing position placing your hands on the small of your low back and slowly aching back.  Bring your head and neck into extension as well. Moving slowly, to the point of pressure without pain and holding for two breaths before returning to your standing posture. 

 

 

 

 

Please note it is not appropriate to begin any exercises, including the ones above, if you are in acute severe low back pain prior to consulting a healthcare professional.  If you need further assistance or have questions prior to beginning these or other exercises you can request a virtual consultation with Dr. Nuzzi by visiting www.nuzzichiro.com and follow the steps for a virtual office visit.  I hope these exercises are helpful.

Author
Kim Paulsen

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