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Lower Back Pain Relief Exercises

2 Simple Exercises For Lower Back Pain

If you suffer from lower back pain, don’t worry, you‘re not alone; it‘s a very common ailment among many adults. Fortunately, there are lower bcak pain relief exercises that will help tone and strengthen your core to and alleviate the pain. With dedication to regular exerciseyou can overcome this issue and strengthen your core to alleviate your lower back pain today. Let’s get started!

Sitting for long periods of time is a common reason that people experience back pain that can cause problems in the long term. We like working with clients who have lower back pain because we generally see a lot of quick results with this type of injury. The most common culprit is weak abs and glutes and you can check out what we wrote below to see what exercises we’d normally recommend to relieve lower back pain.

What is the best core exercise for lower back pain?

1. Bird Dog

For the Bird Dog exercise, you will use your abdominal muscles to stabilize your body on your hands and knees as you extend opposite leg and opposite arm, and repeat several times on each side. 

The bird-dog is an excellent foundational exercise that helps build strength, control, and balance in the torso and both the legs and arms. It also trains the body to work dynamically in unison by challenging each of these muscles to work with one another simultaneously, which reflects our day-to-day movements.

To execute the bird dog, begin by positioning yourself on all fours, with both shoulders and hips at a 90-degree angle. Engage your abs and extend your right arm as well as your left leg until they’re in one straight line from your shoulder to heel. Focus on reaching out rather than up. Then, return to the starting position without touching the floor and repeat on both sides.


2. Dead Bug

If you have lower back pain, and you’re trying to get relief – the dead bug exercise is a great one for core strength! It‘s very simple to do and effective move that can be done anywhere you can find a flat space to lay on the ground, and it‘s perfect for people of all fitness levels. First, lay on the floor with your arms and legs extended into an L-shape. Then, slowly lower your opposite arm and leg towards the floor and be sure to keep your lower back pressed firmly into the floor. After you’re done, bring your arm and leg back to the starting position and switch sides. Doing this exercise regularly can alleviate lower back pain by helping you build your core strength and stability over time, supporting the lumbar. 

If These Exercises Don't Help

If you’re not sure if you are targeting the right muscles, and these exercises don’t provide relief, maybe it’s time to book a massage with one of our top therapists who specialize in deep tissue and therapeutic massage.

Alleviate your pain with massages tailored to your needs. Our staff of the best massage therapists in Portland certified massage therapists will identify the source of your stress and pain, and target the problem areas with deep tissue, therapeutic massage techniques. We will also give you the self care resources you need to help you heal your body.

We provide therapeutic massage with the best massage therapists in Portland that focus on the source of your pain and stress. We use tools to help you heal quickly and effectively. Book an appointment today!

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Author: Mason Palmer

Founder / Massage Therapist

IMMERSE Modern Massage

Mason is a master massage therapist in Portland, Oregon, with over 10,000 hours of hands on work. His expertise in deep tissue anatomy, myofascial release, and trauma-informed somatic therapy. He is also a 200-hour certified yoga instructor and has received Reiki Master level training from three different schools. Mason has explored various healing practices, including Mindfulness Meditation, Personal Training, Yoga, Qi Gong, Tai Chi, Ayurveda, and Chinese medicine, for over a decade. He is the author of “Energy Healing, One Truth Many Teachers” and is known for his proven track record for creating plans of care for his clients to overcome pain and discomfort in their body, and to make sure that pain doesn’t come back.

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