Low Back Relief

The Start Of A Completely Pain-Free Low Back

Whether your low back just started hurting or its been giving you problems for years, we’ve been able to help others with low back pain caused by stress, tensionarthritis, spasming muscles, locked up joints, compressed & degenerative discs and pinched nerves. If you feel like one of these is your issue, then we may be able to help! 

Some people we have met in the past were skeptical at first. So, to give you some results in advance, follow the exercises below to alleviate some of your symptoms.  Then when you’re ready, if you want to speed up your results, book an appointment with one of our doctors today and we’ll tell you in a matter of just a few minutes if we can help you.

Find One Of Our Clinics Near You

If you’re in Amarillo, Texas, we have two locations now.  One on Soncy Rd, and one on Paramount Blvd. Click the link to get directions to the one most convenient for you!

DISCLAIMER: First consult your doctor to ensure no break, infection, tumor, tear, or organ involvement. 

If severe pain = 1 hour.  For slight pain = 20 mins.  At least once in the morning.  Do exercises daily until pain stops for 24 hours.  Once pain is gone, continue with the menu for 1 week before switching to overall supportive conditioning program. Be patient. If back has hurt 24 hours a day, initial pain relief of 10 mins to 1 hour indicates progress.  If plateauing, increase reps. 

Sitting Knee-Pillow Squeeze

Time Frame: Do 3 sets of 15 reps. 

Why: Turns off compensating hip muscles so you can stand straighter.  

How: Sit on the edge of a chair. Arch your back by rolling your hips forward.  Pull your shoulders back. Make sure your knees and feet are lined up with your hips. Relax your stomach muscles.  Squeeze a pillow between your knees for a 2-second hold, using your inner thigh muscles. Release gently. You may need to fold the pillow for thickness. Keep your feet parallel to each other and don’t let your stomach or upper back participate. 

Floor Knee-Pillow Squeeze

Time Frame: Do 3 sets of 15 reps. 

Why? Turns off the compensating leg and butt muscles.

How: Lie on your back, with both legs bent at right angles on a couch, chair or stack of pillows. Rest your hands on the floor, palms up, below shoulder level.  Let the back settle into the floor. Place a pillow between the knees. Using the inner thighs, squeeze the pillow for 2 second hold and release evenly. The feet remain parallel and pointing to the ceiling.  Relax your stomach. Breathe from your diaphragm (that is, do stomach breathing). The abdominal muscles should rise as you inhale and fall as you exhale. 

Modified Floor Block

Time Frame: Hold the position for 6 minutes.

Why: Turns off the compensating shoulders.

How: Lie on your stomach with your forehead on the floor or on your bed.  Your feet should be pigeon-toed and your butt relaxed. Rest your elbows on pillows in the “Stick’em Up” position. Make sure your shoulders are level from right to left.  Breathe deeply, and relax the upper body. Don’t press your arms into the blocks. Let the chest and stomach fall into the floor, helping the hips to roll forward. 

Static Extension

Time Frame: Hold for 1 minute.

Why: Turns off compensating hip muscles, restores the normal low back arch.

How: Kneel on all fours with hands on the floor under your shoulders.  Let your back and head relax toward the floor so your shoulder blades can come together. Relax. There should be a pronounced arch in your back. Keep your elbows straight, and shift your hips forward 6 inches so that they are not aligned with the knees.

Air Bench

Time Frame: Hold for 1 to 3 minutes.

Why: Re-links the ankles, knees and hips. 

How: The best way to get into this position is to stand with your back to the wall.  Press your hips and the small of your back into the wall while walking the feet forward as you simultaneously slide down into a sitting position.  Stop when you’ve reached roughly a 90 degree angle. The knees should be over the ankles, not the toes (You shouldn’t be able to see the toes).  If you feel pain in the kneecaps, raise your body up the wall to relieve the pressure. Press the low back and midback against the wall to feel your upper legs working along the top of the thigh.  This exercise can be a bit of a struggle, but you do not have to be fit to do it. If you feel like it is too much of a workout, then try it for only a few seconds and build up to 1 minute.  Walk around for a minute after this exercise.  

It should take a good week for the pain to subside. When the pain subsides, add these moves in the order given at the end of the menu.

Static Back

Time Frame: Relax in this position for at least 5 minutes.  

WhyThis balances the back & hips flat on the floor in neutral position. 

How: Lie on back, both legs bent 90 degrees on couch, chair or stack of pillows. Arms rest straight out, below shoulder level, palms up. Let back settle into the floor. Focus on belly-breathing, stomach rising on inhale & fall on exhale.  Hold 5 minutes.

Supine Groin

Time Frame: Relax in this position for at least 10 minutes, then switch sides.  

Why: Tames the powerful muscles that run along the inside of your thighs.

How: Lie on your back with one leg resting on a chair, coffee table, or stack of pillows, the knee bent at a ninety-degree angle, while the other leg is extended straight out and resting on the floor. Make sure that both legs are aligned with the hips and shoulders.  The foot of the extended leg should be propped upright to prevent it from rolling to one side. 

Thigh Test: An alternative way to time this move.  Contract the thigh of the extended leg, and determine where you feel the strongest part of the contraction.  Initially it will be near the knee. As the stretch continues, do the test contractions every 3 minutes. The strongest part will move up the thigh.  Don’t hold the thigh in contraction; simply contract it and release it for the test. When you feel the contraction at the top of the thigh, it’s time to switch sides. 

Air Bench (2nd set)

Time Frame: Work up to holding this position for as long as 3 minutes.

Why: Re-links the ankles, knees and hips. 

How: The best way to get into this position is to stand with your back to the wall.  Press your hips and the small of your back into the wall while walking the feet forward as you simultaneously slide down into a sitting position.  Stop when you’ve reached roughly a 90 degree angle. The knees should be over the ankles, not the toes (You shouldn’t be able to see the toes).  If you feel pain in the kneecaps, raise your body up the wall to relieve the pressure. Press the low back and midback against the wall to feel your upper legs working along the top of the thigh.  This exercise can be a bit of a struggle, but you do not have to be fit to do it. If you feel like it is too much of a workout, then try it for only a few seconds and build up to 1 minute.  Walk around for a minute after this exercise.  

Click Here To Download Exercises