Low back pain (LBP) is the second most common reason for doctor visits in the United States. It is a condition that most of us will have at some point in our lives. Last month, we reviewed the wide acceptance of spinal manipulation as the treatment of choice for both acute and chronic LBP.  Let’s take a look at what you can do away from the doctor’s office to self-manage acute/chronic low back pain.

One of the best self-management protocols for LBP is an exercise that targets the lower back. The optimal time to engage in exercises for the lower back is during the work day. Doing so may help alleviate some of the overuse and repetitive strain contributing to one’s LBP. Below are some exercises you can perform from either a sitting or standing position during short work breaks.

RULES

• Perform exercises slowly to a full/firm stretch without pain.
• Take three slow deep breaths for each.
• Only do exercises that “fit” your job and time limits. This might be only one every fifteen minutes.

SITTING EXERCISES

• 1) Sitting Forward Bends: Bend forward and reach for the floor (as far as reasonably tolerated).
• 2) Sitting Trunk Rotations: Twist slowly left, then right.
• 3) Cross Leg Stretch: Cross one leg over the other. Grasp and pull the crossed leg knee to the opposite shoulder. Arch the back to its maximum until a firm stretch is felt in the buttocks.

STANDING EXERCISES

• 1) Hamstring Stretch: Place one foot on an elevated surface (like a chair seat, foot stool, or guard rail). Perform an anterior pelvic tilt by arching your low back until you feel a firm stretch in the hamstrings. Switch sides and repeat.
• 2) Groin Stretch: Place one foot on an elevated surface. Perform an anterior pelvic tilt by arching your low back until you feel a firm stretch in the hamstrings. Rotate your trunk to the side of the standing leg (away from the stretched leg) until you feel the stretch in the inner thigh or groin muscles.
• 3) Backward Bends – place your fists behind your low back and slowly bend backward to a maximum tolerated point.

These exercises can be performed frequently throughout the work day, whenever you can spare 30-60 seconds. The most important point is to do these exercises on a regular basis. It may help keep your LBP from worsening during your workday.