At-Home Exercises to Help Temporarily Alleviate Lower Back Pain

At-Home Exercises to Help Temporarily Alleviate Lower Back Pain
August, 10, 2017










Alleviate Lower Back Pain

Dr. Michael Ho demonstrates a warm-up, workout routine, and cool-down to help temporarily alleviate lower back pain. You can try these stretches and workouts at home. Feel free to modify the workouts to make sure they’re performed at your comfort level. Stretch out your back, strengthen your core, and of course, feel great!



Warming Up



1. Back Rotations

10 on each side

Turn from side to side while looking behind you to encourage the rotation of your entire spine. This movement lubricates the joints and loosens up the muscles, making it a perfect warm-up.



2. Hip Rotations

10 in each direction

Rotate the hips like you’re using a hula-hoop. The hip rotations help with the body’s joints. You can loosen up the lumbar area and circulate oxygen and blood to the muscles.



3. Toe Touch

10 on each side

Reach down and alternate between touching one toe, then the other, while looking up at your opposite arm.

alleviate lower back pain



The Exercises



1. Palm to Ground Stretch

10 reps

Bend forward and press your palms into the ground at different places on the floor. This movement is dependent on your flexibility. Don’t push yourself too hard if you feel pain. Stretch to your comfort level.



2. Deep Squat

Hold for 30 seconds

Sit in a squatting position. Simply hold this position for 30 seconds.



3. Back Extension Stretch

Hold for 30 seconds

Start on your stomach. Using your arms, lift up, extend your lower back, and push forward. Rock your pelvis to stretch the hip flexors. This exercise is beneficial for individuals who suffer from a herniated disc.



4. Rocking Curl Ups

10 reps

Lay on your back with your knees bent and use a rocking momentum to pull yourself into an upward position, then rock back onto the mat. Breathe in as you go down and breathe out as you come up. This strengthens your core and your lower back to give you stability and control.



5. Leg Pumps

10 reps

Stay on your back with your knees bent. Start pumping the lower back off the floor. Keep the shoulders on the mat.

alleviate lower back pain



Cool Down

1. Knee Cross Body Stretch

Hold for 10 seconds

Lay on your back and pull one knee to the opposite shoulder to rotate your spine and stretch your lower back. Relax and feel the stretch for 10 seconds on either side. You can repeat this movement several times.

lower back pain



Get Extra Relief for your Lower Back

If these exercises don’t help there are other options that can help temporarily alleviate lower back pain.


DR-HO'S Triple Action Back Belt combines 3 pain relief solutions to help temporarily relieve back pain.


First, the smart electrodes built into the Belt connect to DR-HO'S Pain Therapy device, a TENS and EMS unit with AMP technology.  TENS (Transcutaneous Electrical Nerve Stimulation) delivers gentle electrical current to the nerves to help with symptomatic relief of chronic pain and pain associated with arthritis.  EMS (Electrical Muscle Stimulation) stimulates the muscles to help them contract and relax to temporarily increase local circulation.  And the AMP (Auto Modulated Pulse) technology delivers over 300 different stimulations instead of just one (like traditonal TENS devices) to help prevent adaptation.  By utilizing all 3 technologies, DR-HO'S Triple Action Back Belt helps temporarily relieve sore and aching back muscles, helps temporarily relieve lower back pain, and helps temporarily increase local circulation.


Second, use the hand pump to inflate the lumbar cushion to get customized lumbar support.  Adjust to a level that feels comfortable and gives you good support for your particular needs.


And third, DR-HO'S Belt is comprised of a Dual Support Band.  Wear it comfortably for support during every day activities like walking the dog, gardening, and daily household activities.  Or tighten the outer band for strong core compression for heavy lifiting and labour intensive work.


DR-HO'S Triple Action Back Belt provides 3 pain relief solutions in one easy-to-use belt. 

  • TENS therapy + EMS therapy + AMP technology
  • Lumbar support
  • Dual core compression


Plus, it's battery powered and completely portable, so you can use it wherever you go and whenever you need it.



More Information About Back Pain