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What are some back exercises for treating my pain at home?

Stretches for Lower Back and Hip Pain

Most people see exercises as a way to improve their physical fitness, and they are an effective way to work toward this important goal. However, certain exercises can also be used to treat your back pain at home.

People who are looking for back pain exercises that they can do at home should consult a physical therapist. These medical professionals are well versed in therapeutic exercises that can reduce many forms of back pain. Additionally, many PT providers offer virtual services that allow you to work with them at home. A few of the therapeutic back exercises that you may do at home during your virtual PT sessions include: 

  1. The hip flexor stretch

Purpose: Some people have back pain that decreases when they stand up or lie down. One back exercise that can help such people treat their pain at home is the hip flexor stretch.

How to do the hip flexor stretch:

  • Kneel on the floor with one knee bent and one leg behind you. You can kneel on a yoga mat if you want more padding under your knee.
  • Move your forward knee so that it’s over your foot. Keep your other knee on the floor.
  • Slowly push your hips forward until you feel a stretch in the upper thigh of your rear leg.
  • Hold this stretch for 15 to 30 seconds.
  • Repeat the stretch with your other leg.
  • Your goal should be to do the stretch two to four times on each side.

2. The knees-to-chest stretch

Purpose: People whose back pain is decreased by sitting down can try the knees-to-chest exercise to ease their pain at home.

How to do the knees-to-chest exercise:

  • Lie on your back with your knees bent and your feet flat on the floor. You can do this on a yoga mat if it’s more comfortable for you. A pillow under your head may also make this position more comfortable.
  • Lift your right leg off the floor until you can clasp your hands around the back of your thigh.
  • Bring your right knee to your chest.
  • Hold this position for 15 to 30 seconds.
  • Relax and lower the leg to the floor. Rest for 30 seconds; then repeat with your left leg.
  • Repeat the exercise two to four times more with each leg.

3. Sitting pelvic rock exercise

Purpose: Some people might not be able to find a position that eases their back pain. In this case, a back exercise that you can try at home to reduce your pain is the sitting pelvic rock.

How to do the sitting pelvic rock exercise:

  • Sit in a comfortable, neutral position in a stable chair.
  • Place your feet flat on the floor and your buttocks near the front of the chair.
  • Gently roll your shoulders forward. Feel the weight move backward on your “sit” bones.
  • Next, straighten up slowly by rolling your hips and lower spine forward while your shoulders move back up.
  • Repeat this movement eight to 12 times, gently rocking your pelvis backward and forward.

Find more than just back pain exercises you can do at home at Agile Virtual PT

Want to know if there is more you can do at home to treat your back pain than just back exercises? The answer can be yes if you work with our Agile Virtual PT team. Our team is composed of more than 400 licensed physical therapy clinicians, and we can help you find many ways to address back pain without leaving home. For instance, our specialists can get you started on your pain-reduction journey by performing a free virtual screening on you.

Contact our team today for more information about ways we can help you reduce your back pain or to schedule an initial virtual appointment.