Exercises for Back & Leg Pain Relief

Back and leg pain can be debilitating and can prevent you from doing the activities you enjoy. Fortunately, there are exercises that can help relieve the pain and strengthen the muscles that support your spine. In this blog post, we'll discuss some exercises that can provide relief from back and leg pain.

1. Hamstring Stretch

Sit on the floor with your legs straight in front of you. Place your hands on your thighs and gently lean forward, keeping your back straight, until you feel a stretch in the back of your thighs (hamstrings). Hold this position for 15-30 seconds and then relax. Repeat this exercise 3-5 times.

2. Knee-to-Chest Stretch

Lie on your back with your legs straight. Bring one knee up to your chest while keeping the other leg straight. Hold your knee with both hands and gently pull it toward your chest until you feel a stretch in your lower back and buttocks. Hold this position for 15-30 seconds and then relax. Repeat on the other side. Repeat this exercise 3-5 times on each side.

3. Lumbar Extension Exercise

Lie on your stomach with your hands under your shoulders. Slowly lift your upper body up by pushing up with your hands, keeping your pelvis touching the floor. Hold this position for 5-10 seconds and then lower your body back down. Repeat this exercise 10-15 times.

4. Hip Bridge Exercise

Lie on your back with your knees bent and feet flat on the ground. Lift your hips upward by pushing through your heels and squeezing your glutes. Hold this position for 5-10 seconds and then lower your hips back down. Repeat this exercise 10-15 times.

5. Wall Squats

Stand with your back against a wall and your feet shoulder-width apart. Slide down the wall until your knees are at a 90-degree angle and your thighs are parallel to the ground. Hold this position for 15-30 seconds and then stand back up. Repeat this exercise 5-10 times.

Conclusion

Exercises can be a natural way of relieving back and leg pain. It is essential to choose the appropriate exercises that address the specific area of pain. If you're considering spinal decompression in Winter Park, FL, contact Lions Chiropractic & Injury today to schedule an appointment. Our chiropractors can provide personalized advice on exercises suitable for your condition and design a treatment plan that addresses your needs. Remember to stop any exercise once you feel any pain or discomfort and consult your healthcare provider. With proper chiropractic care and consistent exercising, you can alleviate pain and improve your overall health and well-being.