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The Ultimate Back Pain Relief Tips Blog

Simple Exercises to Relieve Lower Right Back Pain

Posted by Dr. Jeff Winternheimer D.C. on Mon, Aug 12, 2013 @ 11:10 AM

exercises for sciaticaWhen lower right back pain strikes, take time to recover as needed, but don't rest too long. Inactivity can make back pain worse, no matter which side it's on. The key to relieving painis strengthening muscles in the stomach and the body’s core through smooth body movements and gentle stretching. 

Call your doctor right away: if you experience fever or loss of bowel/bladder control along with lower back pain or have weakness in one or both legs. If lower right back pain is intense and extends around to the front of your abdomen, you may have a kidney stone or kidney infection, requiring immediate medical attention.

Exercises to prevent and relieve lower right back pain

  • Wall slide: Stand up straight with back against the wall and slide feet forward about a foot. Bend knees slightly (into about a 45 degree angle) keeping abdominal muscles tight. Hold 5 seconds and slowly straighten legs. Repeat 5-10 times.
  • Leg lifts (with one leg bent): Lay down on your back with one leg bent at the knee and the other leg straight. Lift the straight leg slowly to 6 inches off the floor, then hold for a few seconds. Lower the leg slowly. Repeat 5-10 times per side.
  • Knee to chest: Lie on your back with both knees bent, feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. (Grab your thigh behind the knee, pulling toward the chest--gently--if you need to.) Keeping lower back pressed to the floor, hold 20 seconds. Lower bent leg so foot is back on the floor. Repeat 2 to 4 times for each leg. 
  • Light aerobic activities: Take a walk, ride a bike or go swimming to stimulate blood flow through your back and provide exercise without shock to the body (like you might get through running or playing tennis, for example).

At your desk? Try these.

  • Stand up and sit down: Use the legs without pushing off with your hands. Do this while on the phone or after a couple of hours in front of the computer.
  • Sit on an exercise ball: Instead of your desk chair to strengthen your core muscles.
  • Shoulder shrug: Inhale on the way up, exhale as you release the shoulders.
  • Torso twist: Sitting in your chair, slowly turn your torso to the right, gripping the chair's back with the right hand and the chair arm with left hand. Hold 5-10 seconds, slowly release and repeat to the left.
  • Hug yourself: Place left hand on the right shoulder blade and right hand on left shoulder. Hold, while you breathe in and breathe out, relaxing and stretching the area between your shoulder blades.

Avoid these exercises while back pain is present

  • Important: Don’t do any exercise or movement that causes pain
  • No standing toe touches
  • No sit-ups; avoid bent leg sit-ups or partial sit-ups
  • No dual leg lifts (don’t lift both legs at once while lying on your back)
  • No standing military press or biceps curl exercises; avoid lifting heavy weights above your waist

Consider Functional Disc Rehydration™

If you suffer from back pain, consider Functional Disc Rehydration™. This proven lower back treatment, developed by Dr. Jeff Winternheimer D.C., of the Illinois Back Institute, is a simple, natural treatment for lower back pain. The treatment increases hydration in spinal cells to rejuvenate the spine, restore function and provide lasting pain relief.

To learn more about treatment for lower right back pain, visit The Illinois Back Institute online for expert advice and treatment information. For back pain relief without invasive treatment, contact us today.

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Topics: sciatica, Back Pain Tips, Back Pain, Stretches, lower back pain relief, exercises for sciatica