Exercises to Relieve Lower Back Pain

Lower Back Pain Exercise Videos

Lower back pain can be difficult to manage on your own. If you’re looking for tips and tricks to reduce pain at home, then check out some of these quick videos that we put together to walk you through simple exercises for lower back pain relief and management.

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For Oregon Residents with Auto Insurance

For Oregon residents with auto insurance: if your lower back injury is the result of a car accident, then you are entitled to Personal Injury Protection (PIP) insurance, regardless of who is at fault.

Low Back Pain Beginning Exercises: Static Back & Diaphragmatic Breathing

Watch us demonstrate a simple but effective low back stretch to help reduce pain with an acute or chronic low back injury. Ashley also discusses the importance of diaphragmatic breathing, also known as belly breathing, to reduce low back pain and demonstrates how to effectively perform this technique.

Low Back Pain Beginning Exercises:
Cat-Cow Instruction

Follow along as we introduce a simple exercise called ‘cat-cow’ to help reduce low back pain after an initial injury. These exercises should be performed without pain and are safe to perform a few times per day.

Safe Transitions & Movements for Acute Low Back Pain

Watch as we introduce and demonstrate safe and easy transitions and movements if you are suffering from a recent lower back injury.

Glute Exercises for Low Back Pain

Introducing three glute exercises to reduce pain in the lower back and in the knee. Watch an explanation and demonstration of how to to perform the Side lying bridge exercise, clam shell and side-lying leg raises. The primary muscle that is being targeted with these exercises is the glute medius.

Stretches for Low Back Injury and Pain

Watch as we demonstrates a simple stretching routine that can be performed in the evening before bed or any time throughout the day when to help stretch and relax the muscles of the lower back.

Bird Dog Exercise for Low Back Pain

Introduces the Bird Dog exercise for lower back pain. These simple movements will help to reduce pain while increasing mobility and strength.

Plank Exercise Variations for Low Back Pain

Introducing the plank exercise: These exercise variations of the plank help to reduce lower back pain by strengthening the core abdominal muscles and the glutes.

Chiropractic Care for Low Back Pain

The American College of Physicians (ACP) reports that low back pain is one of the most common reasons for all physician visits in the US.  It is the #1 cause of disability worldwide, and affects 80% of people within their lifetime.  Additionally, the ACP recommends in their evidence-based practice guideline that physicians and patients should treat low back pain with non-drug therapies such as heat, massage, acupuncture and spinal manipulation, aka chiropractic care. They also report that typical physician-recommended painkillers such as acetaminophen and ibuprofen, as well as prescription medications such as systemic steroids and opioids, were not effective in treating acute or subacute back pain, and recommend that physicians avoid prescribing unnecessary tests and costly, potentially harmful drugs, especially narcotics, for these patients.

Chiropractic care is extremely effective because it addresses several sources of pain in a way that medications do not. Chiropractic manipulation directly targets the injured and pain-generating tissues, and acts on the joints and surrounding tissues to alleviate muscle spasm, mobilize joints and connective tissue, and improve circulation and nerve conduction. This constellation of effects results in decreased pain and improved mobility, and facilitates more rapid healing. This makes Chiropractic care one of the most direct and effective options for reducing disability and pain in people suffering from low back pain, particularly in comparison to medications that only provide temporary pain relief, without addressing the deeper causes of pain and disability. 

Chiropractic manipulation is also much safer than medication, and has few risks associated, with the most common being temporary, mild soreness following treatment. This discomfort disappears within 48 hours of treatment, and usually diminishes in subsequent treatments. Risks of medication use are significantly greater, with potential for bone density loss, hormonal dysfunction, opioid addiction, and excessive bleeding, among other negative side effects. 

Portland Wellness Care is an evidence-based clinic utilizing Chiropractic care in combination with Acupuncture, Massage, heat, laser and electrical stimulation therapies, and targeted physiotherapy exercises to bring patients a well-rounded approach to get them out of pain and back to the things they need and love to do.


Portland Wellness Care offers free consultations for patients who have questions, such as: What is the best treatment plan for me? What services will help me most? What the out-of-pocket costs might I incurred? How long will my treatment plan last?
or call us today at (971) 379-2455

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