Today, I want to address a topic that’s all too familiar for many of us: low back pain. It’s an issue that can be frustrating & discouraging. However, some strategies & exercises can help you find relief & continue progressing toward your fitness, health, & body goals.

I recently had a client who experienced some low back trouble during her workout. We took a step back, assessed the situation, & implemented a protocol of exercises specifically tailored to her needs. With patience & a personalized approach, we were able to adapt her workout & minimize the impact on her abilities. Remember, each person’s experience with low back pain can be unique, with biological, physiological, & social factors at play. It’s essential to find what works best for you.

Drawing from my experience of over five years working in a physical therapy clinic specializing in the spine, along with my ongoing training & 10+ years of working with clients, I’ve built a toolbox of methods to address low back pain. These methods have proven effective for many individuals, & I thought I might share some with you.

Here are 🔟+ exercises to help alleviate low back pain:

1️⃣ Box Breathing (improve relaxation). Exhale for 5, hold for 5, inhale for 5, hold for 5, repeat. Alter time to your ability & breathe into your stomach
2️⃣ SI Joint Pelvic Reset: Press one hand into the knee, the other hand will reach past the knee to pull away. Hold for about 5 seconds, switch, repeat 5x
3️⃣ Elevated Pigeon Stretch w/ Reach
4️⃣ Contralateral Deadbug w/ Tension
5️⃣ 90/90 Switch w/ Reach: keep hands on the floor as you rotate direction so that you have additional support.
6️⃣ Med Ball Squeezes + Segmental Glute Bridge
7️⃣ Cat-Cow: Start very slow & gentle
8️⃣ Child’s Pose to Upward Facing Dog
9️⃣ Windshield Wipers, Bretzel Stretch, & Iron Cross
🔟 Elevated Lateral Line Stretch

Remember, these exercises serve as a starting point, & it’s important to listen to your body. If any exercise causes discomfort or pain, please stop & seek a qualified professional whom you can visit in-person. Everyone’s journey is unique, & what works for one person may not for you.

If you’re experiencing low back pain, I encourage you to try some of these strategies and exercises to see how they make you feel. Don’t hesitate to reach out if you need personalized guidance or have any questions. Together, we can find solutions that support your progress and help you thrive!

Ready to start your holistic wellness journey? Reach out to me, your in-home and online personal trainer in Cincinnati, to learn more about how to optimize your energy and transform your health.