John Ryan DPT Physical Therapy & Wellness

Introduction
Lower back pain is one of the most common issues I see as a physical therapist. Whether it’s from sitting too long at work, poor posture, or an old injury, many people struggle to find relief. The good news? You can start addressing lower back pain with some simple exercises you can do at home.

Body

• The Cat-Cow Stretch
  • Description: This yoga-inspired move helps improve spinal mobility and relieve tension.
  • How-To: Get on all fours, alternate between arching your back upward (cat) and lowering your belly downward (cow).
  • Repeat: 10-15 times.
• Child’s Pose
  • Description: A gentle stretch that releases tension in the lower back and hips.
  • How-To: Sit back on your heels, stretch your arms forward, and lower your torso to the ground.
  • Hold: 20-30 seconds, repeat 3 times.
• Bridge Pose
  • Description: Strengthens the glutes and core while stretching the lower back.
  • How-To: Lie on your back, knees bent, feet flat on the floor. Lift your hips toward the ceiling.
  • Repeat: 10-12 times.
• Pelvic Tilts
  • Description: A simple movement to improve spinal flexibility.
  • How-To: Lie on your back with knees bent, gently tilt your pelvis forward and backward.
  • Repeat: 15-20 times.
• Seated Spinal Twist
  • Description: Enhances mobility and reduces tension in the spine.
  • How-To: Sit with one leg extended, cross the other over it, and twist your torso toward the bent knee.
  • Hold: 20-30 seconds per side.

Conclusion
Consistency is key! These exercises can make a big difference if done regularly. If your pain persists or worsens, reach out to a professional for an evaluation. As always, I’m here to help you on your journey to pain-free living.

About the Author
John Ryan, DPT, is a Doctor of Physical Therapy with over a decade of experience helping patients achieve pain-free movement and better quality of life. He is passionate about creating personalized care plans that empower his clients to overcome pain and rediscover their strength. When not in the clinic, John enjoys photography and spending time outdoors in Philadelphia.