With millions of Americans suffering from low back pain at some point in their lives, it only makes sense they would eventually turn to exercise as a solution. When you consider the options, exercise is a safe and cost-effective method for treating low back pain.

Below are some exercises that can help both prevent and treat low back pain.

#1 Gentle Back Stretch -

This exercise gently stretches your back, arms and legs. With time, this exercise will get easier and more comfortable. However, you should never stretch to the point of pain. When you feel a gentle pull, stop and hold the position.

“    Start by lying on the floor face down.
“    Slowly move to your hands and knees. (A crawling position)
“    Next, lift your right arm and your left leg while keeping you head, neck, and back in a line.
“    Reach through the hand and foot until you feel a gentle pull.
“    Hold for 10 seconds.
“    Repeat with the opposite arm and leg

#2 Lower Back Stretch -

This exercise stretches your lower back. If you experience any back spasms during the exercise, release the pose, wait a few seconds, and then try again.
“    Lie on the floor face down.
“    Place each hand close to your head.
“    Push up through your hands with your back straight. (The same motion as a push up)
“    Hold the upright position for 10 seconds.
“    Lower yourself and repeat five times.

#3 Leg and Pelvis Stretch -

This exercise will stretch out your legs and your pelvis. Be careful not to raise the leg too much in order to prevent a groin pull.

“    Lie on the ground face down.
“    Place your hands under your chin.
“    Raise your right leg without bending it at the knee.
“    Press the pelvis into the floor while raising the leg.
“    Hold the position for 10 seconds.
“    Repeat with the opposite leg.
“    Repeat the entire process 5 times.

#4 Hamstring Stretch -

This exercise stretches the hamstring. You will want a chair, stool or something else to maintain balance.
“    Stand with your back against a wall.
“    Put your right leg on a stool or chair.
“    Bend the right knee gently to stretch your hamstring.
“    Hold the position for 30 seconds
“    Repeat with the left knee.
“    Repeat the entire process 5 times.

Where to Get Low Back Pain Help -

If the above exercises do not give you relief or if the back pain continues without relief for three or more days then you will need to seek medical advice. You may wish to seek out a chiropractor that can both diagnose and treat the back. In addition, a qualified chiropractor will also be able to assist you in physical therapy and nutritional support.

Finding a chiropractor that can do all this means looking for one involved with Progressive Rehab. This is a process that combines traditional chiropractic treatment with new techniques to identify and relieve the pain. Together, you and the doctor will decide what treatment is best suited for your needs. This could include physical therapy, massage therapy, nutrition counseling and more.