Relief from Chronic Low Back Pain with Spinal Rotation Exercises

Featured Video Play Icon

Are you looking for relief from chronic low back pain? You may be able to find relief with the help of spinal rotation exercises! Chronic low back pain can occur for multiple reasons. Sometimes there is a lack of movement in the low back. Sometimes the range of motion is too great. 

Here are a few potential causes of chronic low back pain:

  • Living a sedentary lifestyle
  • Reduced movement due to an injury or surgery
  • Weakness in the hip muscles leading to too much motion in the spine
  • Hypermobilty Syndrome or Ehlers Danlos Syndrome (EDS)

Negative Effects of Chronic Back Pain

In addition to being physically painful, a lack of movement in your lower back can also affect other parts of the body. This could affect anything from digestion to organ function. 

When muscles lack flexibility or function, our bodies can develop a “flight or fight” stress response to help us push through and maintain movement. This requires proper care and treatment from a physical therapist or doctor. Otherwise these stress responses can worsen muscle mobility, lower back pain, and organ function over time.

Benefits of Spinal Rotation

There are many benefits to regular spinal rotation exercises and stretches. Some of these include relief from chronic low back pain, injury prevention, and healthier blood circulation. Spinal rotation stretches the muscles around the spine that help improve motion and reduce the risks of strain or injury in the hips and spine. By strengthening these muscles and maintaining normal motion, you can improve posture and avoid injury.

Spinal rotation even benefits your gut function. Bowel disorders, like IBS, MALS, and constipation might benefit. The twisting motion of spinal rotation exercises helps release tension in the abdomen and stimulates blood circulation. Healthy circulation transports nutrients and oxygen-dense blood to vital organs and bodily systems. The greater the blood flow to the area, the better those tissues can move and function.

At-Home Exercise for Spinal Rotation

If this sounds familiar to what you’re experiencing, our simple at-home exercise is a progressive step toward improved spinal rotation. This stretch is also beneficial if you’re suffering from a disc injury, nerve entrapment such as sciatica, dysautonomia, or working at a desk for long hours. It’s so easy it can be done from bed. Try our step-by-step spinal rotation stretch* when you wake up or before you go to sleep:

  1. Lie back and bend your knees.
  2. Take a deep belly breath in, and as you exhale, slowly rotate your hips and allow your knees to fall to your side. Inhale and bring your knees and hips back to the center.
  3. Repeat on the other side three to five times twice a day to maximize its effects.

*Please consult with your physical therapist or doctor before performing any new exercise or if you experience pain in your lower back or sacral area.

Stay updated on the 3 Systems blog, as well as our social media pages, for more home remedies and tips to enhance your physical therapy journey.

Leave a Comment

Your email address will not be published.