exerciseWhen it comes to back pain, there are a number of different options for pain relief. These range from natural exercise regimens to more invasive surgical procedures. If your pain is job-related, workers’ comp could cover your physical therapy expenses.

 The Benefits of Physical Therapy and Exercise

The best case scenario for back pain relief is physical exercise. It is natural, non-invasive, and carries no risk factors. Before pursuing medication and surgery as options, you will want to try physical therapy.

Do-it-Yourself Exercise Options

If you need immediate relief and cannot see a therapist or doctor, try some of the following exercises to alleviate lower back pain:

  • Ankle Pumps. Ankle pumps can be performed while lying on your back. You move your ankles up and down. Perform ten sets with small breaks in between.


  • Heel Slides or Raises. While lying on your back, slowly bend and straighten your knees to perform heel slides. You can do heel raises by standing next to a wall with your weight evenly distributed on both feet. Slowly raise your heels up and down and repeat as necessary.


  • Straight Leg Raises. Lie on your back with one leg straight and one bent. Tighten your abdominal muscles and slowly lift one leg straight up and hold. Lower your leg and switch.