7 Best Lower Back Pain Relief Treatments

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

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Lower back pain can be caused by many different things, but if you're looking for general lower back pain relief, here are 7 of my favorite treatments that should help.

The first stretch is called the pelvic tilt. This does a great job of loosening up the low back muscles, and making all the muscles around your abdomen work together.

Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.

Another great way to help relieve back pain is by using a seat cushion. The folks at Dr. Back sent me their Orthopedic Seat Cushion to use. It's great for using in any chair including in your car, at the office, or even in a wheelchair. It also does a good job of taking pressure off the low back, and it helps keep your spine in a neutral position.

Still seated in the chair, you will do a piriformis stretch. Take the leg of the side you want to stretch, and cross it over the other leg just above the knee. This will look like a figure 4 if you are looking down at your legs. You might feel the stretch already, but if you don’t, keeping your back straight, bend forward at your hips.

Then you will do a trunk rotation in your seat. This will help stretch your lower back as well as your mid back.

Standing up, you will do a hamstring stretch. Since the hamstrings are attached to the ischial tuberosity, they can cause low back pain when they are tight.

Finally is a combination stretch for your IT band and your quadratus lumborum (QL). The QL can cause a lot of low back pain, and it is often forgot about when stretching.

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