Low Back Tension: Example Rehab Routine

Do you have recurring low back pain? 

Nearly 80% of the population will experience low back pain at some point during their life. Of the 80%, nearly 1/3 of those people will have a recurring episode of pain. 

This means if you have low back pain, you will likely experience it a second or third time. 

This information is not meant to be scary or threatening. The body is not fragile or frail. Pain or tension is simply an alarm indicating something may be wrong. Even in the presence of pain, the spine is extremely strong and resilient! However, this information should be a call to action. If you are experiencing any low back pain or discomfort, DO SOMETHING ABOUT IT! The symptoms will not disappear. You need to change your daily habits or routine. It is important to incorporate new healthy movements and positions for your spine.  

Read about Common low back pain misconceptions

What should I do for daily maintenance of the low back?

I was recently working with a middle aged man who was experiencing tension on the right side of his low back. He described the sensation as 'grabbing' or 'catching' when lifting or going up the stairs. Additionally he reported a lack of power from his leg muscles. After watching his movement analysis and going through a few basic tests, the source of the symptoms was quickly diagnosed.  His low back pain was due to a lack of mobility. In other words, his spine and hips lacked adequate movement. The exercises below were performed on his initial physical therapy visit.

Low Back Mobility ​​

Cat-Cow for Spine Mobility

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Hip Rotational Mobility

Glute Activation with a Neutral Spine

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Why these exercises?

There is a popular phrase in the fitness and rehab community that states, "mobility before stability." In other words, we need to get tight or stiff areas moving better before we can strengthen them. With this particular person I was treating, he needed mobility exercises first. Once the motion in the hips and spine improved, I finished the treatment with the fourth exercise, the bird dog,  We needed to build a foundation of mobility before strengthening in his new range of motion!  

Dr. Jim Heafner PT, DPT, OCS

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Medical Disclaimer:
The above information is an example rehab program. The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition or before engaging in any physical fitness plan.