Low Back Exercises On The Go

Hello! This is Dr. William Morgan from Morgan Chiropractic. I understand that it can be challenging to keep up with exercises, especially after an episode of low back pain subsides. In fact, only about 4% of LBP patients continue doing their exercises after their pain resolves. That means 96% of us with chronic, recurring low back pain DO NOT exercise even though we know we should. We feel bad, even guilty, for not exercising. So, what can we do to trick ourselves into being more compliant with our low back exercises?

First, let’s accept the fact that most of us cannot consistently fit exercise into our busy schedules. With that said, the TIMING of when to do the exercise may be more important than even doing them at the same time every day. In other words, do a few exercises when you need them the most. For example, if you’re working at a computer for more than one hour, and you start to feel back pain from the prolonged sitting–especially if your workstation set up is less than ideal–do one or two sitting exercises right at your workstation BEFORE your back pain gets any worse. If you wait too long, the exercises may not be of much benefit. Setting a timer next to your screen that beeps every hour is a good reminder to do one or two simple exercises and only take a minute or two. Here are three sit down low back exercise options (try them all and decide which one(s) feel most productive/helpful):

“Crossed Knee Stretch”: Cross your legs and pull the crossed knee towards your opposite shoulder (feel the pull in your buttocks). Arch your low back and at the same time, twist towards the side of the crossed leg. Hold for 5-10 seconds and repeat on the opposite side.

“Sit and Reach”: Sit on the edge of your chair with your feet flat on the floor. Reach forward with both hands towards your feet. Hold for 5-10 seconds and repeat.

“Single Knee to Chest”: Sit on the edge of your chair with your feet flat on the floor. Lift one knee towards your chest and hold for 5-10 seconds. Repeat on the opposite side.

If you’re experiencing low back pain, I encourage you to schedule an appointment with me at Morgan Chiropractic. Our chiropractic solutions can help you recover from an injury, treat aches and pains, and get closer to your wellness goals. You can call us at (772) 221-8969 or visit our website ¹ to schedule an appointment. I look forward to helping you achieve optimal health and wellbeing!