The best exercises for acute low back pain will depend on the cause of the pain and the severity of the symptoms. In general, it is best to start with gentle, low-impact exercises that can help stretch and strengthen the muscles in the back and core. Some examples of exercises that may be helpful for acute low back pain include:
- Gentle stretches: Gently stretching the muscles in the back, hips, and legs can help reduce muscle tension and improve flexibility. Examples of stretches that may be helpful include the cat-cow stretch, the Child’s pose, and the cobra stretch.
- Core strengthening exercises: Strengthening the muscles in the core (including the abdominal and back muscles) can help improve stability and support for the lower back. Examples of core strengthening exercises include the bird-dog, the plank, and the side plank.
- Pelvic tilts: Pelvic tilts can help stretch and strengthen the muscles in the lower back and hips. To do a pelvic tilt, lie on your back with your knees bent and feet flat on the ground. Flatten your lower back against the ground, then arch your back and lift your hips off the ground.
- Leg lifts: Leg lifts can help strengthen the muscles in the lower back and buttocks. To do a leg lift, lie on your stomach with your arms by your sides. Lift one leg off the ground a few inches, then lower it back down.
It is important to consult with Dr Desai before starting any new exercise program, particularly if you have acute low back pain. He can help determine the cause of the pain and recommend exercises that are safe and appropriate for your specific condition.
