Low Back Exercises For Acute Low Back Pain Sioux City

Low Back Exercises For Acute Low Back Pain Sioux City

Acute Lower Back Pain Exercises

Acute lower back pain can happen with a sudden movement, twist, bending motion, or lifting activity. People can either experience a sharp, stabbing pain right when they injure their lower back, or they can feel it slowly progress over time. Sometimes the pain can increase for 1 to 2 days before becoming severe and limiting.

 

 

During the acute phase, our goals are to decrease the pain, muscle spasms, and inflammation in an injured area. This is not the time to be aggressive with the injury. You are essentially going downhill, and our goals are to stop the dissent and get you going in the right direction. Ice is an excellent treatment during this time. It does a tremendous job of decreasing pain and inflammation.

 

Knee side to side exercises

Start with two legs bent and slowly tip the knees to the left. Stop before it hurts and then tip the knees to the right.

Light movement exercises can be performed to decrease pain. Joint movement blocks pain sensors from sending signals to the brain. Light movement also tells the body that it is okay and not as injured is it may think. All exercises should be performed in a pain-free range of motion. If it hurts, stop! Don’t go that far. All exercises should be a nice, slow, and controlled rock in a pain-free zone.¬†After several repetitions. you might find an increased ability to move further without pain. This is not the time to push your luck.

 

Sometimes people think that if some is good, more is better. This is not the case with acute injuries. Remember, you are going downhill after injuring a muscle, tendon, or joint. Trying to push too hard during the acute phase increases the possibility of exacerbating your injury or increasing your muscle spasms.

 

Perform the knee side-to-side exercises in a slow and controlled manner. Start on your back with your knees bent. Very slowly rock them to your left, stopping before experiencing any pain or spasms. Slowly rock back to a neutral position and toward the right, once again stopping if you experience any lower back pain. Slowly rock your knees back and forth 15 to 20 times.

 

Knee to chest exercises

With the knees bent, slowly pull the knees to the chest.

Another exercise you can perform while lying on your back is to pull your left knee toward your chest. You should experience a light, comfortable stretch in your lower back. Stop if it hurts. After holding for a few seconds, slowly lower your left knee toward your right. Repeat the raising and lowering of the left knee 10 times. This exercise can then be repeated on the right side.

 

Pelvic tilt exercises can also be performed if the first two are going well. Either in a sitting or lying position, tip your pelvis forward, pausing for a few seconds before tipping your pelvis backwards. Slowly tip your pelvis forward with a pause before rocking backwards. Repeat this 15 to 20 times.

 

I like to describe these exercises as rusty door hinge exercises. Slowly rock the back joints to increase movement, just as if you were trying to rock a rusty door hinge gate. With a rusty hinge, there is not any advantage to being overly aggressive and kicking the gate open. It is better to be slow and safe in order to decrease pain and reduce the risk of further damage.

 

Bridging exercises for low back pain

The foundation of the bridging exercises. Two feet apart on the bench.

More exercises and stretches can be found on our exercise and stretching pages. Please perform these exercises in a pain-free range of motion. If you are having any difficulty or think you may be doing them wrong, then wait until you come back into the office, where we can review them with you.

 

After several days of the exercises going well, you may be able to perform bridging exercises with two feet apart. Once again, these exercises should not cause any lower back pain.

 

Links
Ice For 15 Minutes
Bridging Exercises
Rusty Door Hinge
Low Back Pain