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Step by Step Guide to Relieving Low Back Pain

Step by Step Guide to Relieving Low Back Pain

Back pain struggle is real…

Anyone who has had low back pain knows that it can seriously affect your ability to function every step, every bend, every twist, and every moment of sitting, lying and sleeping in your day.

Low back pain can be a real pain in the neck!

Before we dig in deeper… let’s take a look and understand the function of our spine.

The spine provides the structural framework to the entire body.

The spinal cord runs through the middle of the spine and serves as the main highway of the nervous system by connecting the brain with other parts in the body.

Here are the ways on how you can relieve your back pain and …

But obviously your low back pain depends on exactly what is causing it!

Until you see your Physical Therapist however, there are a few things you can do to get started on your recovery no matter what is causing that aching back!

For best results, an exercise program should stress on:

  1. Increasing mobility of the back
  2. Aligning the vertebrae
  3. Increasing circulation
  4. Decompression of the discs
  5. Strengthening of the muscles


Rest! One of the most important things you can do for your back, particularly if you
don’t know what is causing your pain, is to take a rest. Rest, you say? Who has time
to rest?

Resting the back doesn’t necessarily mean sitting around doing nothing at
all. Rest means to decrease the activities that you have normally been doing or at
least those ones that you know flare-up your back pain.

Resting your back does a couple of things:

Firstly, it stops the irritation on your back and gives it a little time
to heal!

Secondly, it provides some important information about what your back
pain does when you treat it with some simple tender loving care.


Stand up straight with your feet slightly apart. Hold your hands slightly above your chest. Now lift the right leg up sidewise, without bending the knee, then bring it back to the ground slowly. Perform the same steps 10 times, before repeating with the other leg. Do at least two sets of this routine.

This exercise increases blood circulation around the hips and the lower back. Increased circulation will help heal the discs of the lower back and increase the blood supply to the muscles you are training in this area. Pelvis and SI-joint also benefit from the increased blood circulation in their region. This exercise may seem very simple but it works well to restore mobility in the lower back.


Lie down flat on the floor; with your left foot resting flat against it. Next, lift up your left leg and fold your hands around its knee. Now, pull your knee slowly towards your left shoulder. Hold this position for a few seconds before pulling again with a little more effort and then slowly straighten your leg on the floor. This will relax and lengthen your hamstring.

Repeat the same process with the other leg.

This process is to be performed 10-20 times with each leg.


Lie down flat on your back and lift up your left leg as far as possible without bending the knee.
Now fold your hands behind the knee. Pull towards your chest.
As soon as you feel resistance and tension, stop pulling. Keep that position for a few seconds, then pull a little bit further and maintain that position for a few seconds. Then lower the leg back to the floor. Hold for 20 sec and repeat 3 times.

Repeat the same steps with your other leg.

If any of these exercises increase pain, or cause tingling/ numbness of the limbs or back, stop immediately and consult a physician or a licensed physical therapist. In such cases, there will be some modifications made to the exercises specific to your spine’s condition.

If you have any questions regarding your diagnosis, feel free to give me a call at +353 86 323 9194

Well Done!!!