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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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When your sciatic nerve is pinched in the lower back and hips, it can be extremely uncomfortable and painful. Stretching can be one of the best ways to treat sciatica pain, but

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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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At IMMERSE Massage Portland,

Our mission is to help you relieve the stress, tension, and pain that degrades your quality of life so you can be the very best version you, body and mind.

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IMMERSE Massage Morrison - Best Massage Portland Oregon IconIMMERSE Massage Morrison – Best Massage Portland Oregon

819 Southeast Morrison Street Suite 215, Portland

4.9 108 reviews

  • Avatar Tracy A ★★★★★ 6 months ago
    Such a lovely experience from beginning to end. The lobby was beautifully decorated with plants, and Mason greeted me with such warmth. The table vibrates with music and is so comfortable and warm. The weighted blankets helped me feel so … More cozy and relaxed. The technique and grounded presence Mason offers is excellent. I especially enjoyed the warm scented towel on my face and neck at the end of the massage. So rejuvenating and relaxing. I felt calm and peaceful. Wholeheartedly recommend!
  • Avatar adria mooney ★★★★★ 4 months ago
    Entering the space I immediately felt calm, the lighting and ambiance was perfect for relaxing. The warmth, low light and wooden ceiling made me feel like I was in a sauna. Mason greeted me and made me feel comfortable as we entered the … More massage room. The bed was heated, with weighted blanket and calming music vibrated the entire bed. I melted away as mason massaged my whole body, taking care to leave me mostly covered under the warm blanket the entire time. He also used heated towels and a wonderful essential oil blend. I felt truly relaxed and my whole body vibrated with warmth and comfort. Would definitely come back again!
  • Avatar Olivia Guethling ★★★★★ 6 months ago
    Mason is awesome! I just had an amazing massage experience and loved it. He attentively addressed the tension spots in my body and worked through them. The massage table vibrates synced up to the meditative music which was sooo relaxing … More and helped me be super dropped into the moment. The weighted blanket and the warm scented towels were another highlight. Highly recommend. Thank you, Mason!
  • Avatar Kelsey Koll ★★★★★ a year ago
    Wow! My massage with Mason was healing on so many levels! He addressed the spots of tension and diligently worked to remind my muscles that it’s okay to relax. He was very attentive to my needs and comfort.
    Immerse is definitely an appropriate
    … More name for this space as you are enveloped in delightfully warm infrared heat (through amethyst crystals!), the soothing sounds of a waterfall, and a sound bath of vibrations coming directly from the table!
    The thoughtful intention put in to making Immerse Modern Massage the healing environment that is it is apparent and very much appreciated!
  • Avatar Jordan Cohen ★★★★★ 5 months ago
    Wow! Walking into Immerse Modern Massage, my entire body immediately relaxed right at the front door. The aromatherapy is so intoxicating and soothing, and the ambiance is very nice. Walking into the treatment room was even better. They … More really did such a good job with the place! Not to mention the massage table! Omg, it felt so incredible to be sandwiched in between healing frequencies, warmth, and high vibrations. I can’t wait to go back!!! I was impressed to say the least.

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