Lower back pain is experienced by 80% of all people in the developed world at some time in their lives. The first occurrence typically comes when someone is 20-40 and women and men are equally affected. As one ages, this is more likely and it is common to feel depressed about persistent pain.

The causes of lower back pain can be complicated and may be due to a mix of sitting with bad posture too long, lifting a weight incorrectly, lack of physical activity, obesity,  pregnancy, poor sleeping position, arthritis, a urinary tract infection, or smoking, among other factors.

Fortunately, the doctors at AVORS Medical Group can diagnose your condition and recommend a wide variety of ways to address the roots of the pain and reduce it. One of the simplest is a set of exercises that will help you build a stronger lumbar (lower back) region, which you can do at home.

Exercises to Help Relieve Lower Back Pain
  1. Each Knee to Your Chest. Start gently by lying on your back on a pad or rug, knees bent with feet flat on the floor and hands and arms at your sides. Breathe in and as you breathe out, bend one knee towards your chest, then return to its position. Repeat for the other leg. Do this half a dozen times.
  2. Partial Crunches. In the same resting position, put your hands behind your head, take a breath, then tighten your stomach muscles while lifting your shoulders, holding for a couple of seconds. Breathe out as you return to the starting position and repeat 6-12 times.
  3. Glute Bridge. Remain in the same starting position. Breathe in, then as you breathe out, lift up your hips and arch your back, keeping only your arms, shoulders, and feet on the floor, holding for five seconds. Do it a dozen times.
  4. Pelvic Tilts. Start in the same position as the previous exercises, lying on your back with your legs bent and feet flat on the surface. Your back will have a natural slight arch. Flatten the lower back to the floor as you contract your stomach muscles, which moves the pelvis forward, while breathing evenly and holding it for 10 seconds, then release. Do this 8-12 times.
  5. Bird Dog. This one begins on your hands and knees, looking at the floor. Take a deep breath and breathe out as you raise one leg and extend it, level with your back, hold for five seconds and return to the starting position. Then do this with the other leg. Do this 8-12 times.

There are more exercises we can teach you, but this will be a good start.