Conquer Lower Back Pain: Effective Exercises to Feel Better Already

Lower back pain can be a real hindrance, affecting everything from your daily routine to your overall quality of life. Whether you’re experiencing a dull ache or sharp discomfort, it can be challenging to find relief. The good news is that physical therapy offers effective solutions tailored to your unique needs. Here are some key exercises to help alleviate lower back pain and strengthen your core.

PT Routine for Lower Back Pain: [printable checklist] 

Equipment needed: None required, but a mat or rug for hands is optional. Kettlebell or dumbbell for SL RDLs, if using weight.
Sets and Reps
Lie on your back with your arms and legs in the air, then lower opposite arm and leg towards the floor while keeping your back flat.
2 Sets of 10 Reps each
Bird Dogs with Hold
Start on all fours, extend one arm and the opposite leg, hold for a moment, and return to start. Repeat on the other side.
3 Sets of 8 Reps each side
Single-Leg RDLs (Romanian Deadlifts)
Stand on one leg, hinge at the hip to lower your torso while extending the other leg back, then return to standing.
2 Sets of 8 Reps each leg

Understanding Lower Back Pain

Lower back pain is multimodal and multifactorial, meaning every case is a bit different. Factors such as posture, muscle strength, flexibility, and even stress can contribute to discomfort. Keep this in mind as we go through these exercises – what works for one person may need to be adjusted for another.

Important Tips:

  • Maintain Proper Form: Ensure correct posture to avoid injury and get the most benefit. Keep your back flat during Deadbugs, a stable core for Bird Dogs, and hinge at the hips for Single-Leg RDLs.
  • Progress Gradually: Start with fewer sets and reps, increasing gradually. Listen to your body and avoid pushing through pain; adjust intensity to your fitness level.
  • Incorporate Stretching: Add gentle stretches for the hamstrings, hip flexors, and lower back to enhance flexibility and reduce tension, supporting overall recovery.


This routine is general advice and may not be suitable for everyone. Always consult with your physical therapist or physician to tailor the exercises to your specific recovery needs and to get professional guidance on your progress.


Contact Us

At OutWellness ATX, we’re committed to supporting you through every step of your recovery journey. If you have any questions or need personalized advice, don’t hesitate to reach out to our expert team. We’re here to help you achieve a smooth and effective recovery.

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