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Infographic: 5 Super Simple Exercises for Lower Back Pain

Here is how you can easily take care of your lower back with low-impact rehabilitation movements

Infographic displaying 5 simple exercises for lower back pain


Pain in your lower back can keep you from doing your favorite activities — whether it’s biking the Olentangy Trail or even just playing with your kids in the backyard. For many of those with back pain, the discomfort doesn’t stop there. Sitting at a desk can be excruciating, and getting a good night’s sleep may seem impossible.

And that’s why low back pain is the leading cause of worldwide disability, and 8 in 10 Americans will have it at some point in their life, according to the National Institutes of Health.

Fortunately, you can do something about it.

The exercises for lower back pain that we have outlined above are great for improving flexibility and blood flow — key components of a healthy back. These exercises can also be one part of a comprehensive weight loss plan, which can help to ease the stress and strain on your back.
Acute back pain? OhioHealth recommends following these four steps:

1. Keep Moving

Avoid bed rest after the first day. While it can help relieve pain at first, it delays healing. Return to work and other activities as soon as you can since continued rest without activity is usually not good for your back.

2. Find a Comfortable Position

Sit or lie in positions that are most comfortable and reduce your pain. For many, this means lying flat on your stomach. Also try lying on your side with your knees bent and a pillow between your legs. Avoid soft couches and twisted positions.

3. Apply Heat or Cold

Cold can reduce inflammation, while heat can loosen tight muscles. Apple ice or heat for 15 to 20 minutes at a time. Alternating between the two is also an option.

4. Take Pain Medication

The simplest and safest pain relievers are also usually the most effective. Anti-inflammatories like ibuprofen and naproxen will reduce inflammation and relieve pain, while acetaminophen will help with pain relief.

Need to talk to an expert? Visit OhioHealth Spine Care to learn more about prevention and treatment options.


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