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Quick Low Back Pain Relief and 5 Amazing Exercises for Lower Back Pain

Quick Low Back Pain Relief and 5 Amazing Exercises for Lower Back Pain

Dr. Michael Derry, DPT, PT, OCS Jacksonville, Florida
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Stretching for low back pain is a great place to start when addressing low back pain. The 5 stretches that we will discuss in the blog are safe and effective and can build a solid foundation to get your back pain under control and more importantly get you back to doing the things you want to do!

Solutions for Low Back Pain

Low back pain is more than just an uncomfortable feeling, it can hinder your day-to-day activities and significantly impact your quality of life. It can be awful, especially when you don't know what is going on. Thankfully, Revision Health Services, a mobile health provider, offers effective solutions for low back pain in Nocatee, St. Johns, and Ponte Vedra. We specialize in lumbar health, providing exercises specifically designed to target and alleviate lower back discomfort.

Check out this amazing video we put together on our favorite low back pain stretches with detailed instructions from board certified physical therapists.

Whether you're a patient with a chronic injury or someone who's feeling the effects of too much desk work, our team is ready up to help. Not only do we excel in creating unique programs for individuals to improve their mobility, but we also offer services aimed at aiding the recovery process. We understand that each person's pain and body is unique, so our approach is customized to suit the individual's needs.

The stretches for low back pain we recommend work wonders, aiding in pain relief and potentially preventing further lower back issues. They are simple enough for any fitness level to perform, and maybe even beneficial enough to replace pain medication. Contact Revision Health Services in Nocatee, St. Johns, and Ponte Vedra today to get the help that you need for your low back pain and to get back to moving freely, without pain!

Convenient Mobile Physical Therapy Exercises to Address Lower Back Pain

Convenient mobile physical therapy exercises for lower back pain have been earning remarkable attention. With essential information and guidance from experts at Revision Health Services, you don't need to leave your house anymore. You will be introduced to an array of simple and effective exercises that are designed to provide relief from lower back pain, thus improving your overall quality of life.

Starting with your lower back, these exercises work to fortify the muscles around the spine. Options like floor exercises aim to take the stress off the lower back and hips, helping these key muscles find their optimum balance. Information regarding the correct posture for exercises will be shared, ensuring better and safer outcomes. This comprehensive approach combats not only existing lower back pain but also helps prevent future difficulties.

Standing exercises target the muscles of the lower back as well as the hips. This not only relieves back pain but also builds strength in these muscle groups. The convenience of mobile physical therapy can facilitate consistency with your regimen; a key factor in experiencing tangible results.

Whether your lower back pain is a result of standing for long hours, age, strain, or injury, these mobile physical therapy sessions and exercises for lower back pain have the potential to restore your back health while offering notable low back pain relief.

Get Long-Term Low Back Pain Relief with Regular Spine Stretch and Pain Exercises

Experiencing low back pain can hinder routine activities and negatively impact your quality of life. However, long-term relief isn't an unreachable goal. With regular spine stretching and exercises, you can strengthen your back muscles, aiding in pain relief. At the same time you are building the strength in your entire body. Through a holistic program you can engage in specific exercises designed to target and alleviate lower back pain. Remember, consistency is the key! Improving your strength and resiliency doesn't happen overnight.

Exercises that focus on the spine can relieve discomfort significantly. I see this nearly every day when treating clients. Stretching is an effective way to enhance mobility and reduce pain. Incorporating gentle knee-to-chest stretches can improve lower back flexibility and mobility while relieving tension in the process. Stretching exercises like these provide stimulation and release in the right places, promoting repair in affected muscles and tissues. Similarly, activating the glutes, which are a significant part of the body's core, can support your lower back and relieve pain. 

If you're ready to take charge of your back pain, make an appointment with a professional who can guide you through correct forms and postures, ensuring your attempts to improve back health don't unintentionally cause further damage. Don't let back pain rule your life! Initiate steps today to relieve pressure, stretch your body, and regain control.

Mayo Clinic's Recommended Back Pain Guide: Innovative Lower Back Exercises to Reduce Pain

According to the Mayo Clinic, a leader in providing top-rated clinic health services, there are specific exercises for lower back pain that can significantly reduce pain and relieve lower back discomfort. Endorsed by many, including the revered Nebraska Medicine and Clinic School, the Mayo Clinic has created an innovative lower back pain guide that is packed with exercises for lower back pain. This guide is medically reviewed, ensuring the safety and effectiveness of the methods it advocates.

The stretches and exercises are designed to target the lower back specifically. These tailored activities can significantly relieve pain and enhance overall health. A unique aspect of this video is the hold. Hold refers to maintaining the stretch or exercise for several seconds, typically 30, before releasing. This routine allows for muscle relaxation and helps to reduce pain considerably. 

The Mayo Clinic's lower back exercises can be performed conveniently, and you need only a mat. Most of the exercises involve stretching a leg and holding it for some seconds before placing it back on the ground. Regularly performing these exercises can bring about long-term low back pain relief and improve health, promoting a pain-free lower back.

Free 27 Exercise PDF and Guide to Help You Understand and Manage Lower Back Pain

Free 27 Stretch PDF
Free lower back 27 stretch PDF

Understanding and managing lower back pain can be a challenging task. However, we've prepared a free 27 stretch guide that encompasses the various causes and effective exercises you need to tackle this predicament. Our stretches for lower back pain provide relief and are medically reviewed, meaning they are safe and effective. Through the guidance of Revision Health Services, available to residents in Nocatee, St. Johns, and Ponte Vedra, you'll become an expert at exercises for lower back pain.

Most of the stretches can be performed while sitting or standing, ensuring that you can incorporate them into your daily routine, irrespective of your schedule. The information provided in our free guide is an invaluable resource for self-managing lower back pain, enabling you to enhance core strength and flexibility, highly effective for preventing future injuries.

Above all, we encourage consistency. Just like gym workouts, these routines deliver the best results when done regularly. In time, you may find the constant nagging pain in your lower back gradually receding. Our guide is not only about fighting the pain, but promoting overall spine health. Remember, prevention is always better than cure. If you prioritize these beneficial routines, you'll find yourself enjoying improved overall well-being.

How to manage Low Back Pain: Beginners Guide to Treating Low Back Pain


Low back pain is considered by many health professionals to be an epidemic. It continues to be the leading cause of activity limitation and work absence around the world. It is safe to say that you have had or will have low back pain at some point in your life. While very common, it is very treatable! With the extreme impact that low back pain has on society as a whole, the experts at Revision Health Services take pride in guiding patients and readers through validated interventions to get you back to full speed. 

Stretching for low back pain works in several different ways. First of all, stretching has a dopaminergic response, this means it can release a feel good chemical that can reduce pain and reduce stress. Ever heard of the runner's high? At the level of the muscle and tendon, it can lengthen a tight muscle and reduce the pull of the surrounding tissues and help provide relief.  I think one of the biggest impacts that stretching can have on an individual with low back pain is that it builds confidence that movement is safe and doesn’t have to be avoided. 

Pain is poorly understood by both novices and experts alike. Pain can be present with no structural damage to the back! This means that you could get an MRI and it look completely “normal” yet pain is present. This can drive people crazy because they want to have an explanation as to why their back hurts. Remember that pain is real whether an image justifies it or not. 

That said, only 10% of images such as MRIs or X-rays can determine the cause of pain. Let me show you why you may not need a MRI! 

How you deal with the pain is entirely up to you. Chronic low back pain can impact your home life, work, and can even lead to depression and drug abuse. The experts at Revision Health Services have helped countless people gain control of their low back pain through proven methods. Not sure where to start? Here are a few stretches that can help you on your way getting control of your low back pain and get you on the path of recovery!

Knees to Chest 

Knees to chest exercise for lower back pain

This exercise can be done laying down on the bed or on the floor. Start by laying on your back with your face up. Bend both knees so that your feet are flat on the surface you are laying on. Lift your legs up and start to bring the knees to your chest. Use your arms to grab at the knees for a deeper stretch. Hold this position for as long as you like before returning back to the starting position. This can be done with both legs or just one. It can be a stretch that you hold or used as a movement that goes back and forth. With all of the stretches, remember that if you start to feel pain running down your leg then be sure to discontinue the stretch. 

Prone Press Up

Prone press exercise for lower back pain
Prone press exercise for lower back pain

The prone press up is basically the opposite of the knees to chest. This exercise starts by laying on your stomach, face down. This can be done in bed or on the floor as well. It is important to start small and progress up as tolerated. Simply start by lifting up your upper half onto the forearms while the lower half stays on the surface. If this feels good you can move on to having your hands flat on the surface and begin pressing up while the hips stay glued to the surface. Press up as much or as little as you would like. More isn’t always better with this exercise, find a range that feels good and stay there. I find that this works better as a movement, going back and forth compared to holding for a long time. 

Standing Extension

Standing extension exercise for lower back pain

The standing extension works similarly to the prone press up, but doesn’t require laying down. It is best to start in a standing position with the feet slightly wider than hips. This gives a firm base to work off of so you don’t lose your balance. While the hands are on the hips, push the hips forward while leaning back. Start with a small range and build up as tolerated. To enhance this stretch you can use a table or counter that can reach the level of your glutes. This can act as a counter force to lock the hips in place as your lean back. 

Lower Trunk Rotations 

Lower trunk rotations for lower back pain

The previous three stretches work by flexing the spine forward or backwards. This stretch allows the spine to rotate. Stand with your feet about hip distance apart and then extend your arms slightly. You can bend your elbows. After that, twist to one side, then another. Gain momentum with your arms to feel a stretch in your lower back. Make sure to start slow and work your way to a faster speed. You may hear a pop in your lower back and thats okay!

Seated Hamstring Stretch 

The seated hamstring stretch doesn’t require laying down. It can be done while sitting on a chair or on the edge of a bed. The hamstrings attach to the pelvis and when they are excessively tight they can pull on the pelvis, causing it to tilt backwards and can lead to low back pain. This stretch is simple and can be done anywhere there is a chair.

While sitting, extend one leg out that it is straight out in front. Lift the foot up so that your heel is resting on the floor. From there, just lean forward until you start to feel a pull behind your leg. Like the other stretches, you can hold or use it as a movement where you rock back and forth depending on how you tolerate the stretch. Start with one leg then try the other. 

In conclusion, stretching for low back pain is a great place to start when addressing chronic low back pain! The movements discussed in the blog are safe and effective and can build a foundation to get your back pain under control and more importantly get back to doing the things you want to do. Remember you don’t have to suffer with low back pain, you are not alone! Contact the professionals at Revision Health Services for guidance on how to manage your low back pain today!

Revision Health Services offers physical therapy and wellness in Jacksonville, Nocatee, and St. Johns, Florida. To find out if our services could be the best fit for you, reach out and let's chat!


George, S. Z., Fritz, J. M., Silfies, S. P., Schneider, M. J., Beneciuk, J. M., Lentz, T. A., Gilliam, J. R., Hendren, S., & Norman, K. S. (2021). Interventions for the Management of Acute and Chronic Low Back Pain: Revision 2021. The Journal of orthopaedic and sports physical therapy, 51(11), CPG1–CPG60.

Dr. Michael Derry is a Doctor of Physical Therapy and board certified in orthopedics. He is very passionate about treating lower back pain and helping people build their resiliency. He has spent time assisting at universities as well as managing large clinics before starting his own practice in Jacksonville, FL.

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