{"id":1233,"date":"2021-05-03T18:40:53","date_gmt":"2021-05-03T18:40:53","guid":{"rendered":"https:\/\/nexushealthclinic.com\/community\/?p=1233"},"modified":"2021-05-03T18:40:53","modified_gmt":"2021-05-03T18:40:53","slug":"5-quick-physiotherapy-exercises-for-lower-back-pain","status":"publish","type":"post","link":"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/","title":{"rendered":"5 Quick Physiotherapy Exercises for Lower Back Pain"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Lower back pain is one of the most common health issues that we treat at Nexus Massage &amp; Rehab. Due to COVID-19 and our work-from-home lifestyles, <\/span><a href=\"https:\/\/nexushealthclinic.com\/community\/sitting\/\"><span style=\"font-weight: 400;\">people spend over 9 hours a day sitting<\/span><\/a><span style=\"font-weight: 400;\">. Sitting too long with <a href=\"https:\/\/nexushealthclinic.com\/community\/weak-gluteus-medius-causing-your-back-pain\/\">poor ergonomic posture <\/a><\/span><a href=\"https:\/\/nexushealthclinic.com\/community\/weak-gluteus-medius-causing-your-back-pain\/\"><span style=\"font-weight: 400;\">can lead to weak muscles<\/span><\/a><span style=\"font-weight: 400;\"> and result in lower back pain. Below are 5 quick and effective physiotherapy exercises you can do right now to relieve your lower back pain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Human bodies are made to move.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The top 3 lower back pain complaints from our patients are general lower back muscular tension and stiffness, sharp lower back pain, and lower back pain that shoots down the legs. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Seeing a <\/span><a href=\"https:\/\/nexushealthclinic.com\/team\"><span style=\"font-weight: 400;\">results-driven health professional<\/span><\/a><span style=\"font-weight: 400;\"> is the most effective way to restore your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are also simple exercises that will help you recover. You can perform these exercises anywhere. They are free and require zero equipment.<\/span><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<h2><b><b>Common Causes for Different Types of Lower Back Pain<\/b><\/b><\/h2>\n<h3><strong><b>1. General lower back pain<\/b><\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">General lower back muscular tension or stiffness is the most common form of lower back pain that we treat here at Nexus. Patients who work from home are often hunched over their desks for hours. Many professionals suffer from poor desk and home office ergonomics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have general lower back pain, the good news is that the 5 easy physiotherapy exercises below will help you recover quickly and effectively.<\/span><\/p>\n<h4><strong>Other causes for general lower back pain:<\/strong><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sitting too long with no breaks.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Post-exercise soreness and delayed onset muscle soreness (DOMS).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Not sleeping well.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sleeping with poor posture.<\/span><\/li>\n<\/ul>\n<h4><strong>How to quickly relieve general lower back pain:<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">While physiotherapy exercises are helpful, the fastest way to rid yourself of general lower back pain is to see a health professional who will create a personalized plan to optimize your recovery process.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All health professionals at Nexus Massage &amp; Rehab are trained to help, but we recommend seeing a <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/massage\"><span style=\"font-weight: 400;\">registered massage therapist<\/span><\/a><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/acupuncture\"><span style=\"font-weight: 400;\">acupuncture provider<\/span><\/a><span style=\"font-weight: 400;\"> for fast relief of general lower back pain.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b><b>2. Sharp lower back pain<\/b><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Sharp lower back pain is often caused by sudden, abrupt motions as well as physical activity. A common scenario is feeling sharp lower back pain after reaching forward too quickly to grab something.\u00a0<\/span><\/p>\n<h4><b>Other causes for sharp lower back pain:<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Doing a lot of lifting.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sleeping poorly on a non-supportive mattress\/couch.<\/span><\/li>\n<\/ul>\n<h4><b>How to quickly relieve sharp lower back pain:<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">To rid yourself of sharp lower back pain, the quickest way may be <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/chiropractic\"><span style=\"font-weight: 400;\">chiropractic<\/span><\/a><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/acupuncture\"><span style=\"font-weight: 400;\">acupuncture<\/span><\/a><span style=\"font-weight: 400;\"> treatment.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b><b>3. Lower back pain that shoots down the legs<\/b><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">This type of lower back pain usually happens because of physical activity. Bending forward to pick something up from the ground can result in sharp lower back pain that shoots down the legs. Another common cause is when you twist your body to grab something.<\/span><\/p>\n<h4><b>How to quickly relieve pain that shoots down the legs:<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">For treatment of lower back pain that shoots down the legs, there are many options available. <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/chiropractic\"><span style=\"font-weight: 400;\">Chiropractic<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/physiotherapy\"><span style=\"font-weight: 400;\">physiotherapy<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/acupuncture\"><span style=\"font-weight: 400;\">acupuncture<\/span><\/a><span style=\"font-weight: 400;\">, or laser therapy can be effective depending on your specific needs and preferences.<\/span><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<h2><b><\/b><strong><b>5 Quick Physiotherapy Exercises for Lower Back Pain<\/b><\/strong><b><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Here are 5 free, simple exercises that you can do right now to relieve muscular tension and stiffness. These exercises are easy and require no equipment. I usually recommend these exercises to my patients suffering from general lower back pain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Patients are often surprised at how the pain that they felt would never go away suddenly disappears. Many have felt the pain for so long that they don\u2019t remember what it\u2019s like to live loose and pain-free.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">(Note: For sharp lower back pain and\/or lower back pain that shoots down the legs, different sets of exercises are required. Check out the <\/span><a href=\"https:\/\/nexushealthclinic.com\/services\"><span style=\"font-weight: 400;\">services<\/span><\/a><span style=\"font-weight: 400;\"> we offer to find the right treatment for you.)<\/span><\/p>\n<h3><b><b>1. Abdominal Hollowing<\/b><\/b><\/h3>\n<h4><b>Purpose\u00a0<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">To isolate and target reactivation of the transverse abdominis muscle (TVA).<\/span><\/p>\n<h4><b>Step 1 (Set Up):<\/b><\/h4>\n<div id=\"attachment_1329\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1329\" class=\"wp-image-1329 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/DSC02546-1024x683.jpg\" alt=\"Abdominal Hollowing Step 1 Set Up\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1329\" class=\"wp-caption-text\">Lay flat on your back. (Note: You can also do this standing or sitting.)<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4><b>Step 2 (Draw and Hold):<\/b><\/h4>\n<div id=\"attachment_1331\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1331\" class=\"wp-image-1331 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/Abdominal-Hollowing-Step-2-Draw-and-Hold-scaled.jpg\" alt=\"Draw your belly inwards while abdominal hollowing\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1331\" class=\"wp-caption-text\">Draw your belly inwards towards your spine (sucking in your navel\/belly button). Continue breathing normally. Hold for 7 seconds.<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4><b>How often?<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Do 10 reps x 3 sets daily.<\/span><\/p>\n<h4><b>Keys to success:<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Put palms on the front aspect of hips (bony area).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Feel the muscle activate when drawing in the belly button.<\/span><\/span><\/li>\n<\/ul>\n<h4><b>Common mistakes when performing the exercise:\u00a0\u00a0<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Some people brace instead of sucking in their belly button.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">People often forget to breathe during the exercise.<\/span><\/span><\/li>\n<\/ul>\n<h3><b><b>2. Cat-Camel<\/b><\/b><\/h3>\n<h4><b>Purpose\u00a0<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Target all the joints in the spine to improve dull spinal mobility.<\/span><\/p>\n<h4><b>Step 1 (Set Up):<\/b><\/h4>\n<div id=\"attachment_1264\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1264\" class=\"wp-image-1264 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/04\/Cat-Camel-Step-1-Set-Up-1024x683.jpg\" alt=\"Cat Camel Physiotherapy Exercise Step 1 (Set Up)\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1264\" class=\"wp-caption-text\">Start on all fours. Everything at 90 degrees.<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4><b>Step 2 (Camel):<\/b><\/h4>\n<div id=\"attachment_1284\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1284\" class=\"wp-image-1284 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/04\/Cat-Camel-Step-2-Camel-1024x683.jpg\" alt=\"Cat Camel Exercise (Step 2) Camel\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1284\" class=\"wp-caption-text\">Tuck your head and tailbone in. Arch your spine by pushing your mid-back towards the sky. Take a big breath in and expand your rib cage at the same time.<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4><b>Step 3 (Cat):<\/b><\/h4>\n<div id=\"attachment_1289\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1289\" class=\"wp-image-1289 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/04\/Cat-Camel-Step-3-Cat-1-1024x683.jpg\" alt=\"Cat Camel Exercise (Step 3) Cat\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1289\" class=\"wp-caption-text\">Sink your belly button towards the floor and tilt your head up at the same time.\u00a0Stick your tailbone out to make a curve with your spine.\u00a0Take a big breath out at the same time.<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4><b>How often?<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Repeat the cycle 30 times. <\/span><span style=\"font-weight: 400;\">Once in the morning. Once at night.<\/span><\/p>\n<h4><b>Keys to success:<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Camel \u2014 focus on rounding the back toward the sky.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cat \u2014 focus on dipping the belly button low, but don\u2019t overdo it.<\/span><\/li>\n<\/ul>\n<h4><b>Common mistakes when performing the exercise:<\/b><b><\/b><b><\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Many people perform this exercise too fast. It should be gentle and calm.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">During the cat phase, people dip their belly button too low, which can cause lower back pain.<\/span><\/span><\/li>\n<\/ul>\n<h3><b><b>3. Glute Bridges<\/b><\/b><\/h3>\n<h4><b>Purpose\u00a0<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Target gluteal and hamstring muscles, improving core stability.<\/span><\/p>\n<h4><b>Step 1 (Set Up):<\/b><\/h4>\n<div id=\"attachment_1294\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1294\" class=\"wp-image-1294 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/04\/Glute-Bridge-Step-1-Set-Up-1-1024x683.jpg\" alt=\"Glute Bridge Exercise (Step 1) Set Up\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1294\" class=\"wp-caption-text\">Lie face-up with knees bent and feet flat on the ground. Keep your arms relaxed by your side.<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4><b>Step 2 (Lift and Squeeze):<\/b><\/h4>\n<div id=\"attachment_1268\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1268\" class=\"wp-image-1268 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/04\/Glute-Bridge-Step-2-Lift-and-Squeeze-1024x683.jpg\" alt=\"Glute Bridge Exercise (Step 2) Lift and Squeeze\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1268\" class=\"wp-caption-text\">Lift your hips off the ground, creating a straight line from your shoulder to your hips to your knees. Squeeze your glutes (butt) behind you when lifting your hips.<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4><b>Step 3 (Reset):<\/b><\/h4>\n<div id=\"attachment_1332\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1332\" class=\"wp-image-1332 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/DSC02556-1024x683.jpg\" alt=\"\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1332\" class=\"wp-caption-text\">Once the rep is complete, return to the original position by lowering your hips to the ground.<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4><b>How often?<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Hold for 7 seconds. <\/span><span style=\"font-weight: 400;\">10 reps x 3 sets. Daily.<\/span><\/p>\n<h4><b>Keys to success:<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Remember to squeeze the glutes together while lifting and also squeeze at the top.<\/span><\/li>\n<\/ul>\n<h4><b>Common mistakes when performing the exercise:\u00a0\u00a0<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">People push their hips too high, causing arching in their back.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">People forget to squeeze their glutes.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><b><b>4. Hip Flexor Stretch<\/b><\/b><\/h3>\n<h4><b>Purpose\u00a0<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Target the psoas muscle to stretch out the tension so that it doesn\u2019t pull on the lower back region.<\/span><\/p>\n<h4><b>Step 1 (Set Up):<\/b><\/h4>\n<div id=\"attachment_1274\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1274\" class=\"wp-image-1274 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/04\/Hip-Flexor-Stretch-Step-1-Set-Up-1024x683.jpg\" alt=\"Hip Flexor Stretch Exercise (Step 1) Set Up\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1274\" class=\"wp-caption-text\">Start in a lunge position with one knee down. Your opposite knee is forward and bent at approximately 90 degrees.<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4><b>Step 2 (Drive) :<\/b><\/h4>\n<div id=\"attachment_1275\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1275\" class=\"wp-image-1275 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/04\/Hip-Flexor-Stretch-Step-2-Drive-1024x683.jpg\" alt=\"Hip Flexor Stretch Exercise (Step 2) Drive\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1275\" class=\"wp-caption-text\">Maintain a neutral\/straight back. Lean and drive your hip forward while squeezing your glutes.<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4><b>(Optional):<\/b><\/h4>\n<div id=\"attachment_1273\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1273\" class=\"wp-image-1273 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/04\/Hip-Flexor-Stretch-Optional-Step-Raise-Arm-1024x683.jpg\" alt=\"Hip Flexor Stretch Optional Step Raise Arm\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1273\" class=\"wp-caption-text\">You can raise your arm on the side of your lowered knee to get a deeper stretch.<\/p><\/div>\n<p>&nbsp;<\/p>\n<div id=\"attachment_1272\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1272\" class=\"wp-image-1272 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/04\/Hip-Flexor-Stretch-Optional-Step-Lean-Torso-1024x683.jpg\" alt=\"Hip Flexor Stretch Optional Step Lean Torso\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1272\" class=\"wp-caption-text\">You can lean your torso away from your stretching leg to get a deeper stretch.<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4><b>Step 3 (Reset):<\/b><\/h4>\n<div id=\"attachment_1297\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1297\" class=\"wp-image-1297 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/04\/Hip-Flexor-Stretch-Step-3-Reset-1024x683.jpg\" alt=\"Hip Flexor Stretch Step 3 Reset\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1297\" class=\"wp-caption-text\">Once the rep is complete, return to the original position and repeat on the other side.<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4><b>How often?<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Hold for 30 seconds x 3 reps. Daily.\u00a0<\/span><\/p>\n<h4><b>Keys to success:<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Don\u2019t think of leaning forward during the lunge.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Instead, think of lowering your hips toward the floor.<\/span><\/li>\n<\/ul>\n<h4><b>Common mistakes when performing the exercise:<\/b><\/h4>\n<div id=\"attachment_1301\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1301\" class=\"wp-image-1301 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/04\/Hip-Flexor-Stretch-Mistake-1-Edited-1024x683.jpg\" alt=\"Hip Flexor Stretch Mistake 1\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1301\" class=\"wp-caption-text\">People don\u2019t step forward enough with the opposite leg during the lunge.<\/p><\/div>\n<p>&nbsp;<\/p>\n<div id=\"attachment_1302\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1302\" class=\"wp-image-1302 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/04\/Hip-Flexor-Stretch-Mistake-2-Edited-1024x683.jpg\" alt=\"Hip Flexor Stretch Mistake 2\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1302\" class=\"wp-caption-text\">People lose their neutral spine and lean back too much.<\/p><\/div>\n<p>&nbsp;<\/p>\n<h3><b><b>5. Side Plank<\/b><\/b><\/h3>\n<h4><b>Purpose\u00a0<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Target oblique muscles along with gluteus medius and gluteus maximus to improve core stabilization.<\/span><\/p>\n<h4><b>Step 1 (Set Up):<\/b><\/h4>\n<div id=\"attachment_1278\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1278\" class=\"wp-image-1278 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/04\/Side-Planks-Step-1-Set-Up-1024x683.jpg\" alt=\"Side Planks Exercise Step 1 Set Up\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1278\" class=\"wp-caption-text\">Lie on your right side. Stack your legs on top of each other. Knees are bent at 90 degrees. Your right elbow should be directly under the right shoulder. Your forearm should be flat on the ground.<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4><b>Step 2 (Lift):<\/b><\/h4>\n<div id=\"attachment_1279\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1279\" class=\"wp-image-1279 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/04\/Side-Planks-Step-2-Lift-1024x683.jpg\" alt=\"Side Planks Exercise (Step 2) Lift\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1279\" class=\"wp-caption-text\">Lift your hip off the ground and drive it forward. You should now be on your elbow\/forearm, creating a straight line from shoulders to hips to knees. Once the rep is complete, return to the original position by lowering your hips to the ground. Repeat on the other side.<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4><b>How often?<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Hold for 7 seconds. <\/span><span style=\"font-weight: 400;\">10 reps x 3 sets. Daily.<\/span><\/p>\n<h4><b>Keys to success:<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep the knees stacked while thinking about driving your hips forward, not upwards.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squeeze your glutes together.<br \/>\n<\/span><\/li>\n<\/ul>\n<h4><b>Common mistakes when performing the exercise:<\/b><\/h4>\n<div id=\"attachment_1308\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1308\" class=\"wp-image-1308 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/Side-Planks-Mistake-1-Edited-1024x683.jpg\" alt=\"Side Plank Mistake 1 Folding their chest\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1308\" class=\"wp-caption-text\">People fold their chest inwards towards the hips during the lift.<\/p><\/div>\n<p>&nbsp;<\/p>\n<div id=\"attachment_1309\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-1309\" class=\"wp-image-1309 lazyload\" data-src=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/Side-Planks-Mistake-2-Edited-1024x683.jpg\" alt=\"Side Plank Mistake 2 Lifting hips too high\" width=\"500\" height=\"333\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/333;\" \/><p id=\"caption-attachment-1309\" class=\"wp-caption-text\">People lift their hips toward the sky rather than drive the hip forward to create a straight line.<\/p><\/div>\n<p>&nbsp;<\/p>\n<hr \/>\n<h2><b><b>Sustainable Lifestyle Changes for a Pain-Free Lower Back<\/b><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Hopefully, these physiotherapy exercises for lower back pain helped you relieve some pain. There are also easy lifestyle changes you can make for sustainable long-term health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid sitting continuously for over one hour at a time. Any movement is better than not moving at all.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if you are sitting with perfect posture for a long period of time, try to get up and move around.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your back will thank you.<\/span><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<h2><b><b>Other Common Problems and Fixes<\/b><\/b><\/h2>\n<h3><b><b>1. Poor desk ergonomics<\/b><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Have the issue reviewed by a practitioner knowledgeable about ergonomics such as a <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/physiotherapy\"><span style=\"font-weight: 400;\">physiotherapist<\/span><\/a><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/chiropractic\"><span style=\"font-weight: 400;\">chiropractor<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><b><b>2. Un-supportive mattress<\/b><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Talk to a <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/physiotherapy\"><span style=\"font-weight: 400;\">physiotherapist<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/chiropractic\"><span style=\"font-weight: 400;\">chiropractor<\/span><\/a><span style=\"font-weight: 400;\">, or <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/massage\"><span style=\"font-weight: 400;\">registered massage therapist (RMT)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><b><b>3. Daily routine constantly reinforces lower back pain<\/b><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Talk to <\/span><a href=\"https:\/\/nexushealthclinic.com\/services\"><span style=\"font-weight: 400;\">any of our professional health service providers<\/span><\/a><span style=\"font-weight: 400;\"> to take a look at those specific factors.<\/span><\/p>\n<h3><b><b>4. An existing issue in the muscle (strain, knots), joint (restricted, irritated), or nerve (inflamed, blocked)<\/b><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">This must be individually looked at by a health practitioner such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/chiropractic\"><span style=\"font-weight: 400;\">chiropractor<\/span><\/a><span style=\"font-weight: 400;\">, for sharp lower back pain due to joint and nerve pain.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/physiotherapy\"><span style=\"font-weight: 400;\">physiotherapist<\/span><\/a><span style=\"font-weight: 400;\">, to strengthen the lower back for better core stability and mobility.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">An <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/acupuncture\"><span style=\"font-weight: 400;\">acupuncturist<\/span><\/a><span style=\"font-weight: 400;\">, for muscle tension and nerve pain.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">An <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/osteopathy\"><span style=\"font-weight: 400;\">osteopath<\/span><\/a><span style=\"font-weight: 400;\">, for joint and muscle stiffness.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">An <\/span><a href=\"https:\/\/nexushealthclinic.com\/service\/massage\"><span style=\"font-weight: 400;\">RMT<\/span><\/a><span style=\"font-weight: 400;\">, for lower back muscular stiffness and tension.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We look forward to your swift recovery. Say goodbye to your lower back pain for good.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lower back pain is one of the most common health issues that we treat at Nexus Massage &amp; Rehab. Due to COVID-19 and our work-from-home lifestyles, people spend over 9 hours a day sitting. Sitting too long with poor ergonomic posture can lead to weak muscles and result in lower back pain. Below are 5 quick and effective physiotherapy exercises you can do right now to relieve your lower back pain.\u00a0<\/p>\n","protected":false},"author":8,"featured_media":1341,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","footnotes":""},"categories":[1],"tags":[112,260,255,822,823,307,645,824,38,32,256,22,825],"class_list":["post-1233","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-back-pain","tag-decrease-muscle-tension","tag-decrease-tension","tag-exercises","tag-home-treatment","tag-low-back-pain","tag-lower-back-pain","tag-pain-relief","tag-physiotherapy","tag-posture","tag-self-treatment","tag-sitting","tag-sitting-too-long"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6.1 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>5 Quick Physiotherapy Exercises for Lower Back Pain - Nexus Massage &amp; Rehab<\/title>\n<meta name=\"description\" content=\"Got lower back pain from sitting with poor posture? Here are 5 physiotherapy exercises for lower back pain that will help you recover quickly.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Quick Physiotherapy Exercises for Lower Back Pain - Nexus Massage &amp; Rehab\" \/>\n<meta property=\"og:description\" content=\"Got lower back pain from sitting with poor posture? Here are 5 physiotherapy exercises for lower back pain that will help you recover quickly.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/\" \/>\n<meta property=\"og:site_name\" content=\"Nexus Massage &amp; Rehab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/nexushealthclinic\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-03T18:40:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/Lower-Back-Pain-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Karen Ngo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Nexus_MnR\" \/>\n<meta name=\"twitter:site\" content=\"@Nexus_MnR\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Karen Ngo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/\"},\"author\":{\"name\":\"Karen Ngo\",\"@id\":\"https:\/\/nexushealthclinic.com\/community\/#\/schema\/person\/6e46c4daf8b848a23dbcb1aa5f730ee4\"},\"headline\":\"5 Quick Physiotherapy Exercises for Lower Back Pain\",\"datePublished\":\"2021-05-03T18:40:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/\"},\"wordCount\":1770,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/nexushealthclinic.com\/community\/#organization\"},\"image\":{\"@id\":\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/Lower-Back-Pain-scaled.jpg\",\"keywords\":[\"back pain\",\"decrease muscle tension\",\"decrease tension\",\"exercises\",\"home treatment\",\"low back pain\",\"lower back pain\",\"pain relief\",\"physiotherapy\",\"posture\",\"self treatment\",\"sitting\",\"sitting too long\"],\"articleSection\":[\"Learn\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/\",\"url\":\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/\",\"name\":\"5 Quick Physiotherapy Exercises for Lower Back Pain - Nexus Massage &amp; Rehab\",\"isPartOf\":{\"@id\":\"https:\/\/nexushealthclinic.com\/community\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/Lower-Back-Pain-scaled.jpg\",\"datePublished\":\"2021-05-03T18:40:53+00:00\",\"description\":\"Got lower back pain from sitting with poor posture? Here are 5 physiotherapy exercises for lower back pain that will help you recover quickly.\",\"breadcrumb\":{\"@id\":\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#primaryimage\",\"url\":\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/Lower-Back-Pain-scaled.jpg\",\"contentUrl\":\"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/Lower-Back-Pain-scaled.jpg\",\"width\":2560,\"height\":1707,\"caption\":\"Experiencing lower back pain? Try these 5 quick physiotherapy exercises to recover quickly.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/nexushealthclinic.com\/community\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Quick Physiotherapy Exercises for Lower Back Pain\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/nexushealthclinic.com\/community\/#website\",\"url\":\"https:\/\/nexushealthclinic.com\/community\/\",\"name\":\"Community | Nexus Massage & Rehab\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/nexushealthclinic.com\/community\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/nexushealthclinic.com\/community\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/nexushealthclinic.com\/community\/#organization\",\"name\":\"Nexus Massage & Rehab\",\"url\":\"https:\/\/nexushealthclinic.com\/community\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/nexushealthclinic.com\/community\/#\/schema\/logo\/image\/\",\"url\":\"\",\"contentUrl\":\"\",\"caption\":\"Nexus Massage & Rehab\"},\"image\":{\"@id\":\"https:\/\/nexushealthclinic.com\/community\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/facebook.com\/nexushealthclinic\",\"https:\/\/x.com\/Nexus_MnR\",\"https:\/\/www.instagram.com\/nexus.clinic\",\"https:\/\/www.linkedin.com\/company\/nexushealthclinic\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/nexushealthclinic.com\/community\/#\/schema\/person\/6e46c4daf8b848a23dbcb1aa5f730ee4\",\"name\":\"Karen Ngo\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/secure.gravatar.com\/avatar\/cacedc00c72d0528b43ecf8f4be5d847af18ff3483e2323d9783058e281873e9?s=96&d=mm&r=g\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/cacedc00c72d0528b43ecf8f4be5d847af18ff3483e2323d9783058e281873e9?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/cacedc00c72d0528b43ecf8f4be5d847af18ff3483e2323d9783058e281873e9?s=96&d=mm&r=g\",\"caption\":\"Karen Ngo\"},\"url\":\"https:\/\/nexushealthclinic.com\/community\/author\/karen\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"5 Quick Physiotherapy Exercises for Lower Back Pain - Nexus Massage &amp; Rehab","description":"Got lower back pain from sitting with poor posture? Here are 5 physiotherapy exercises for lower back pain that will help you recover quickly.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/","og_locale":"en_US","og_type":"article","og_title":"5 Quick Physiotherapy Exercises for Lower Back Pain - Nexus Massage &amp; Rehab","og_description":"Got lower back pain from sitting with poor posture? Here are 5 physiotherapy exercises for lower back pain that will help you recover quickly.","og_url":"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/","og_site_name":"Nexus Massage &amp; Rehab","article_publisher":"https:\/\/facebook.com\/nexushealthclinic","article_published_time":"2021-05-03T18:40:53+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/Lower-Back-Pain-scaled.jpg","type":"image\/jpeg"}],"author":"Karen Ngo","twitter_card":"summary_large_image","twitter_creator":"@Nexus_MnR","twitter_site":"@Nexus_MnR","twitter_misc":{"Written by":"Karen Ngo","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#article","isPartOf":{"@id":"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/"},"author":{"name":"Karen Ngo","@id":"https:\/\/nexushealthclinic.com\/community\/#\/schema\/person\/6e46c4daf8b848a23dbcb1aa5f730ee4"},"headline":"5 Quick Physiotherapy Exercises for Lower Back Pain","datePublished":"2021-05-03T18:40:53+00:00","mainEntityOfPage":{"@id":"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/"},"wordCount":1770,"commentCount":0,"publisher":{"@id":"https:\/\/nexushealthclinic.com\/community\/#organization"},"image":{"@id":"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#primaryimage"},"thumbnailUrl":"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/Lower-Back-Pain-scaled.jpg","keywords":["back pain","decrease muscle tension","decrease tension","exercises","home treatment","low back pain","lower back pain","pain relief","physiotherapy","posture","self treatment","sitting","sitting too long"],"articleSection":["Learn"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/","url":"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/","name":"5 Quick Physiotherapy Exercises for Lower Back Pain - Nexus Massage &amp; Rehab","isPartOf":{"@id":"https:\/\/nexushealthclinic.com\/community\/#website"},"primaryImageOfPage":{"@id":"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#primaryimage"},"image":{"@id":"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#primaryimage"},"thumbnailUrl":"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/Lower-Back-Pain-scaled.jpg","datePublished":"2021-05-03T18:40:53+00:00","description":"Got lower back pain from sitting with poor posture? Here are 5 physiotherapy exercises for lower back pain that will help you recover quickly.","breadcrumb":{"@id":"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#primaryimage","url":"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/Lower-Back-Pain-scaled.jpg","contentUrl":"https:\/\/nexushealthclinic.com\/community\/wp-content\/uploads\/2021\/05\/Lower-Back-Pain-scaled.jpg","width":2560,"height":1707,"caption":"Experiencing lower back pain? Try these 5 quick physiotherapy exercises to recover quickly."},{"@type":"BreadcrumbList","@id":"https:\/\/nexushealthclinic.com\/community\/5-quick-physiotherapy-exercises-for-lower-back-pain\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/nexushealthclinic.com\/community\/"},{"@type":"ListItem","position":2,"name":"5 Quick Physiotherapy Exercises for Lower Back Pain"}]},{"@type":"WebSite","@id":"https:\/\/nexushealthclinic.com\/community\/#website","url":"https:\/\/nexushealthclinic.com\/community\/","name":"Community | Nexus Massage & Rehab","description":"","publisher":{"@id":"https:\/\/nexushealthclinic.com\/community\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/nexushealthclinic.com\/community\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/nexushealthclinic.com\/community\/#organization","name":"Nexus Massage & Rehab","url":"https:\/\/nexushealthclinic.com\/community\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/nexushealthclinic.com\/community\/#\/schema\/logo\/image\/","url":"","contentUrl":"","caption":"Nexus Massage & Rehab"},"image":{"@id":"https:\/\/nexushealthclinic.com\/community\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/facebook.com\/nexushealthclinic","https:\/\/x.com\/Nexus_MnR","https:\/\/www.instagram.com\/nexus.clinic","https:\/\/www.linkedin.com\/company\/nexushealthclinic\/"]},{"@type":"Person","@id":"https:\/\/nexushealthclinic.com\/community\/#\/schema\/person\/6e46c4daf8b848a23dbcb1aa5f730ee4","name":"Karen Ngo","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/cacedc00c72d0528b43ecf8f4be5d847af18ff3483e2323d9783058e281873e9?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/cacedc00c72d0528b43ecf8f4be5d847af18ff3483e2323d9783058e281873e9?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/cacedc00c72d0528b43ecf8f4be5d847af18ff3483e2323d9783058e281873e9?s=96&d=mm&r=g","caption":"Karen Ngo"},"url":"https:\/\/nexushealthclinic.com\/community\/author\/karen\/"}]}},"_links":{"self":[{"href":"https:\/\/nexushealthclinic.com\/community\/wp-json\/wp\/v2\/posts\/1233","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nexushealthclinic.com\/community\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nexushealthclinic.com\/community\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nexushealthclinic.com\/community\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/nexushealthclinic.com\/community\/wp-json\/wp\/v2\/comments?post=1233"}],"version-history":[{"count":80,"href":"https:\/\/nexushealthclinic.com\/community\/wp-json\/wp\/v2\/posts\/1233\/revisions"}],"predecessor-version":[{"id":1419,"href":"https:\/\/nexushealthclinic.com\/community\/wp-json\/wp\/v2\/posts\/1233\/revisions\/1419"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nexushealthclinic.com\/community\/wp-json\/wp\/v2\/media\/1341"}],"wp:attachment":[{"href":"https:\/\/nexushealthclinic.com\/community\/wp-json\/wp\/v2\/media?parent=1233"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nexushealthclinic.com\/community\/wp-json\/wp\/v2\/categories?post=1233"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nexushealthclinic.com\/community\/wp-json\/wp\/v2\/tags?post=1233"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}