Easy Exercise Program for Low Back Pain Relief by Dr. Jordan Sudberg

 This article provides an exercise routine that is easy to follow. Can be completed at home without the need for fitness equipment or access to the gym or fitness center.

Exercise Program to Stretch the Back and Legs

Here are some stretching exercises that can aid in alleviating pain and help take pressure off the lower hips and back. And could help to slow the progress of back pain due to arthritis. These exercises for the back must be done without pain. If there is pain, then it is recommended to stop the exercise.

 Think about having them examined by a licensed physical therapist who specializes in treating the spine. If someone already has a lower back or another health problem. It is recommended to first have a physical exam by a doctor, and then when appropriate. Receive advice on how to complete the exercises listed below by the spine specialist.

Piriformis Muscle Stretching Exercise

Dr. Jordan Sudberg explains piriformis muscles run through the back of the Femur (thigh bone). Connect to the sacrum (base of the spine). The tightness of this muscle has been associated with the sacroiliac joint. As well as sciatica-related pain on the sciatic nerve. sciatic nerve.

To stretch your piriformis muscle, lie back on your stomach and place your side over another. With your knees bent, place your hands under one knee on the leg that is not involved (the side of the lower leg). Then gently pull the leg on the bottom toward your chest. Then, hold your thighs tightly until you feel a stretch in the buttocks.

  • Keep it for 30 seconds

  • Repeat

  • 1-2 times per day

Psoas Major Muscle Stretching Exercise

It is believed that the Psoas Major muscle is attached to the front part that is located in the back of your lower spinal column (from the thoracic segment 12 to the lumbar segment 5). It is a significant limitation to lower back mobility when it is tight. Dr. Jordan Sudberg further said It is often one of the causes of lower back pain in those. Who are unable to stand for long periods or kneeling at both knees.

The muscle can be stretched by the half-kneeling position (kneeling with one knee). The leg should be rotated outwards and pull the gluteal muscles tight on the side that you're stretching. Then, lean forward across the hip joint, instead of leaning into the lower back. There should be a stretch on your hip's front you are kneeling upon.

  • Keep it for 30 seconds

  • Repeat

  • 1-2 times per day

Hamstring Muscle Stretching Exercise

Dr. Jordan Sudberg explains The hamstrings extend from the rear of the ischial tuberosity (pelvic bone) to just below the rear part of the knee. They are accountable to bend the knee. Aiding the gluteal muscles in their efforts to expand the hip. They are essential to stretch as when they are tight they can make it impossible to sit upright. Individuals who don't sit in a straight, upright position are at risk of rapid development of disc degeneration and back issues. The tightness of the hamstring muscles is closely connected to lower back discomfort.

A way to stretch gently the hamstring muscles is to lay on the back and place the leg behind your knee, with the hip bent to 90 degrees, and with the knee bent. Make an effort to straighten the knee by pointing your toes toward the rear.

  • Keep it for 30 seconds

  • Repeat

  • 1-2 times per day

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