Physical therapy stretching and strengthening routine you can do at home for your lower back pain. Quick, 8-minute routine stretches tight muscles in the hips and strengthens key core muscles to help your back to feel better fast. Keep reading for more!

Lower back pain is easily the most-common complaint that I treat in my physical therapy clinic. In fact it’s estimated that 4 out of 5 of us will experience some major episode of low back pain in our lives. Luckily there’s a lot that the right stretches and exercises can do to eliminate this pain and help you to feel better.

The key to helping your back lies in one very important principle – your hips need to be very mobile and your back needs to be very stable.

You see – your hips are designed to be very mobile. In fact they’re the 2nd-most-mobile joint in the body. Your spine, on the other hand, is designed to be very stable with relatively little motion available.

However if your hips aren’t mobile enough they start to call on your lower back for more motion during movement. If your core isn’t strong enough (i.e. your lower back isn’t stable enough) you’ll start to experience pain in your lower back.

So for most people the recommended treatment is to spend some time stretching your hips and strengthening the muscles that stabilize your core.

That’s exactly what you’re going to get in this video!

In fact, these are the same home exercises I give to my patients on a daily basis. I know they’re incredibly effective and I hope they help you out, as well.

PLEASE NOTE – if you happen to try any of these and if they cause increased pain in your lower back I would advise you to stop that activity immediately. For best results you’re encouraged to go consult with a local medical professional for individualized care unique to your situation.

This routine consists of 8 of my favorite exercises for your lower back. We’ll run through each exercise for approximately 40-60 seconds for a total of 8 minutes. I’ll lead you through the whole things so you can ensure your form is correct so please feel free to follow along!

For best results I recommend you actually run through this routine twice. Now I know that takes a little longer, but the results that will come to your lower back will certainly be well worth it.

HOME EXERCISE ROUTINE FOR BACK PAIN

0:00 Home Exercise Routine For Back Pain
0:53 Lumbar Rotation Stretch
1:53 Pirifomis Stretch
2:53 Posterior Pelvic Tilt
3:53 Bridges
4:53 Bird Dogs
5:53 Right Side Planks
6:53 Left Side Planks
7:53 Planks

OTHER VIDEOS YOU MAY FIND USEFUL

✅ 6 EXERCISES TO RELIEVE BACK PAIN IN 9 MINUTES: https://youtu.be/DxIeqiyYZkQ

✅ CORE EXERCISES TO RELIEVE AND PREVENT LOW BACK PAIN: https://youtu.be/lqn87bWvwps

✅ BEST STRETCHES FOR LOW BACK PAIN: https://youtu.be/0wAw1-1MHa4

✅ BEST EXERCISES TO STRENGTHEN YOUR LOWER BACK: https://youtu.be/ZkPIuHh0eRY

✅ WORST AB EXERCISES FOR LOW BACK PAIN: https://youtu.be/8vr2A4MBAMY
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My top 8 exercises for sciatica and lower back pain relief, for women over 40. Great to do on daily basis, the only tools you need are a pillow and a stretch tie. Help ease your lower back pain with these 8 exercises.

Remember, however, you should seek the advice of a physiotherapist (or your doctor) if you have low back pain.

Never use the information and exercises found on YouTube or the internet as a treatment plan until you’ve consulted, in person, with a healthcare professional.

Deal? Deal!

Tools: a mat, pillow and stretch tie (a bathrobe tie, or old necktie work)

Standing low back extensions x10
Prone low back extension
Single arm press up x10
Press ups x10
Sciatic nerve glides x10
Figure 4
Piriformis with spinal twist
3 way hamstring stretch

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“Common Exercise Subs & Modifications If You’re Injured or a Beginner”

“39-Min Shoulder Friendly Total Body Strength Workout for Women Over 40”

“22-Min Beginner All-Standing Cardio for Women Over 40”

“42-Min Strength Workout for Osteoporosis & Osteopenia for Women Over 40”

“26-Min Stretching & Mobility Workout for the Over 40 Body”

“How to Create a Workout Plan for Home for Women Over 40”

“Returning Back to Exercise After COVID for Women Over 40”

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Inflammation is at the root cause of many chronic health issues. Following an Anti-Inflammatory Diet is a great way to heal inflammation and also a great place to start if you are confused about what kind of diet is right for you.
I forgot to mention a few points like eggs in the video so see below for added info and to be reminded of what foods to enjoy and what foods to avoid.

Foods to Enjoy:
All the veg you want. Lightly sautee if raw is difficult for your system to digest.
Gluten free grains.
Any legumes you tolerate (soak for 24-72 hours and cook slowly).
Low mercury fish.
Sweet potatoes.
Grassfed, pastured, organic animal proteins like bison, lamb, beef, poultry.
Low glycemic fruit.
Nuts and seeds.
Natural sweeteners in small amounts like maple syrup, raw local or manuka honey, stevia, monk fruit, coconut sugar.
Healthy fats like ghee, grassfed butter, coconut oil, avocados, cold pressed organic olive oil.
Organic pastured eggs.

Foods to Avoid:
Gluten
Dairy (especially cow)
Commercial non organic eggs
Red or white potatoes
Citrus
Soy Products (small amounts of fermented soy is ok)
Nightshades (tomatoes, peppers, eggplants)
Fruit juices
Dried fruit
Peanuts
Pork
Processed foods
Fried foods
MSG
Caffeine
Alcohol
Sugar

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Joint pain and stiffness are common complaints doctors hear from patients. Personal health advocate Carrie Bloemers says, arthritis is a common problem that can lead to joint swelling and pain. “It’s really uncomfortable and it’s something that people experience and live with daily.”

There are natural things patients can do to minimize the pain without taking medication. “The foods we eat can increase the inflammation levels in our body so therefore, if we are able to follow an anti-inflammatory diet with antioxidants we can help control some of the symptoms of arthritis and inflammation,” said Bloemers.

Antioxidants lower levels of inflammation throughout the body. “The goal is to minimize the overall symptoms so the aches and the pains from arthritis so they may have a lower dependency on some of the medications they are taking,” said Bloemers.

Foods high in antioxidants like blueberries, grapes, and greens, can help with joint inflammation. But processed foods and foods in high fat and sugar can keep your joints inflamed. “Not only do we need our blues and our purples, we need red, yellow, orange, and green nutrients so plant based materials every day too,” said Bloemers.

A regular healthy diet can help with day to day pain and swelling. “Eating blueberries one time isn’t going to make your knee feel better. It’s your habits of including a healthy diet high in antioxidants, low in inflammatory foods, like high fatty processed meats or high sugar foods that over time are going to help lower the inflammation in your body,” said Bloemers.

In addition to fruits and vegetables, health experts also recommend patients maintain an active lifestyle to prevent joint stiffness.

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