Blog Post by Dr. Amanda Fisher, PT at Empower Your Pelvis - A Pelvic Floor Physical Therapy Clinic in Kansas City

When your lower back is in pain, the natural instinct might be to limit movement to avoid further injury. Many of my patients tend to stiffen up and avoid activity, fearing that they might "throw their back out" or "strain their muscles." However, this fear of movement can actually make the situation worse, leading to increased stiffness and discomfort.

The truth is, your spine thrives on movement. Regardless of your age or activity level, improving spinal mobility can be key to relieving both acute and chronic low back pain. Gentle, controlled movement can help relax your nervous system, boost blood flow to your spinal nerves, and increase the range of motion in your lower back and hips. This, in turn, allows you to return to the activities you enjoy, whether it's picking up your child or getting back into your exercise routine.

Here are my top three exercises to help alleviate low back pain:

1. Lower Trunk Rotations

How to Do It:

• Lie on your back with your knees bent.

• Slowly rock your knees from side to side, focusing on your breathing and allowing yourself to feel a gentle stretch through your lower back.

• Avoid pushing into any pain.

• For an added stretch, turn your head in the opposite direction of your knees.

2. Cat/Cow Stretch

How to Do It:

• Start in a tabletop position on your hands and knees.

• Inhale as you drop your belly towards the floor and lift your head to look up (this is the "cow" position).

• Exhale as you round your back and tuck your chin to your chest (this is the "cat" position).

• Continue to flow between these two positions with your breath.

3. Child’s Pose

How to Do It:

• Begin in a tabletop position on your hands and knees.

• Widen your knees and bring your toes together.

• Push your glutes back towards your heels while reaching your arms forward on the mat.

• Focus on deep breathing in this position, holding for 5-10 breaths. Inhale deeply into your pelvic floor, and exhale as if you are blowing out candles.

These exercises are simple yet effective ways to gently increase spinal mobility and reduce low back pain. If you want to follow a video, CLICK HERE!

Remember, movement is your ally, not your enemy, when it comes to managing back discomfort. Incorporating these stretches into your daily routine can help you feel better and move more freely.

If you’re experiencing persistent low back pain or would like personalized guidance, don’t hesitate to reach out to us at Empower Your Pelvis. We're here to help you get back to doing what you love, pain-free.

Want to Learn More?

If you have any questions or want to dive deeper into proper lifting techniques, feel free to email us at info@empoweryourpelvis.com. You can also check out our YouTube channel for more tips and tutorials.

Taking the time to correct these common lifting mistakes can significantly improve your mobility, reduce pain, and protect your pelvic floor health. Happy lifting!

By focusing on these key adjustments, you can lift safely and effectively, keeping your body strong and healthy.

Get Professional Help

If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

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With wellness in your pelvis-

Amanda Fisher
Owner, Empower Your Pelvis