The Best Exercises for Lower Back Pain

Thanks to our unhealthy lifestyle choices, lower back pain is becoming increasingly common. A study reveals that more than 30 million Americans have lower back pain. Acupuncture, the ancient Chinese practice that involves piercing thin needles through a person’s skin at specific points, can be used to treat lower back pain.

Acupuncture treats back pain by relaxing the muscles in the affected areas. Various studies have found that acupuncture can relieve both tension and spasms. Further, acupuncture influences the way the human brain processes pain signals. If performed correctly, acupuncture for back pain triggers the release of endorphins, the chemicals produced by the nervous system to relieve pain or stress.

Though acupuncture can help ease chronic low back pain, many patients might experience the need for extra pain relief between their acupuncture appointments in Sonoma County. These patients can try back stretches and exercises for lower back pain.

Back Pain Exercises Work the Core Muscles

Weakened core muscles are the number-one cause of back pain and other problems affecting the back. Exercises for back pain were developed to work the core muscles, including the abdominal muscles, glutes, and lower back muscles. Performing back pain exercises can help alleviate back pain symptoms and prevent a relapse.

Effective Back Pain Exercises

Here are some simple yet effective back pain exercises:

Deep Abdominal Strengthening

Even a beginner can do this simple exercise. Deep abdominal strengthening does not just strengthen your core muscles, but also relaxes them.

  • Lie on the floor. Bend your knees. Your feet should be flat.
  • You can use a soft pillow or a book to support your head.
  • As you exhale, tighten your abdominal muscles, while pulling your belly button towards the ground.
  • Hold this position for five seconds.
  • Repeat 5-10 times.

Knee Rolls

This exercise improves flexibility in the lower back and also prevents pain.

  • Lie on the floor. Bend your knees. Your feet should be flat.
  • Stretch your arms out to make a T shape.
  • Let your upper body relax. Shoulders should be flat on the floor. Tuck your chin.
  • Tighten your abdominal muscles. Gently press your lower back into the ground.
  • Tilt your pelvis towards your heel.
  • Hold the position for five seconds.
  • Repeat 10-15 times.


This yoga pose strengthens the glutes.

  • Lie on the floor. Bend your knees. Your feet should be flat.
  • Squeeze your buttocks. Gently lift your lower back in a way that your shoulders, hips, and knees are aligned.
  • Tighten your abdominal muscles.
  • Hold the position for 5-10 seconds.
  • Repeat 5-10 times.

A Word of Advice

Before you start performing these exercises, consult your doctor. While it is common to feel mild discomfort while performing back stretches, stop immediately if you experience an abnormal amount of pain. Avoid pushing yourself too hard can cause increased stress, which will worsen your condition.

At Acupuncture Mama in Sonoma County, we use acupuncture to treat various conditions.From hormonal imbalances to stress-related disorders, our expert staff are well-versed in the healing properties of acupuncture. We have helped many people break the shackles of chronic pain every day. To schedule an appointment, call us at(707) 303-7200.

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