The 5 Best At-Home Exercises for Low Back Pain Relief in Dripping Springs, TX
Struggling with low back pain in Dripping Springs? You’re not alone.
Whether you're working from home, lifting weights at the gym, wrangling kids, or spending long hours on your feet, low back pain can sneak up and derail your lifestyle. Fortunately, there are effective at-home back pain relief exercises that don’t require fancy equipment—and they’re recommended by movement experts like us at Evolve Chiropractic in Dripping Springs, TX.
Let’s dive into the top 5 back pain relief exercises and how they help restore strength, stability, and mobility to your spine. These are perfect for those looking for natural pain relief, back strengthening, and injury prevention—especially right from the comfort of your home.
1. Planks (Front & Side)
Why it helps:
Planks are a foundational core stabilization exercise. They strengthen your abdominals, lower back, and hip stabilizers, which support proper posture and reduce strain on the lumbar spine.
How to do it:
Front plank: Elbows under shoulders, body in straight line from head to heels. Hold for 30–60 seconds. Repeat 3-5 times.
Side plank: Lie on your side, elbow under shoulder, lift hips off the floor. Progress to lifting your top leg for added challenge. Hold for 30–60 seconds. Repeat 3-5 times.
Tips: Avoid letting your hips sag. Focus on controlled breathing and keeping a neutral spine.
2. Bird Dogs & Dead Bugs
Why it helps:
These are dynamic core exercises that teach your body how to stabilize your spine during opposite arm-leg movement—a skill essential for walking, lifting, and twisting safely.
How to do it:
Bird Dog: On hands and knees, extend opposite arm and leg. Hold for 5 seconds, then switch. 3 sets of 10 reps.
Dead Bug: On your back, arms and knees raised. Lower opposite arm and leg toward the floor without arching your back. Hold for 5 seconds, then switch. 3 sets of 10 reps.
Tips: Keep your spine neutral and move slowly with control.
3. Chops & Swings (with a Resistance Band)
Why it helps:
Rotational exercises like banded chops engage the obliques, glutes, and thoracic spine, helping distribute load evenly through the core and reducing low back strain during twisting motions.
How to do it:
Anchor a resistance band above shoulder height.
Pull diagonally across your body (high to low).
Repeat with resistance band at low anchor point, low to high rotation.
Tips: Control the movement on the way back to starting position for maximum benefit. 3 sets of 10 reps each.
4. Anti-Rotation Holds (Pallof Press)
Why it helps:
This is one of the best anti-rotation core stability exercises. It trains your spine to resist unwanted rotation, which helps prevent injuries from everyday tasks like carrying groceries or swinging a golf club.
How to do it:
Anchor a resistance band at chest height.
Stand perpendicular to the anchor.
Hold the band out in front of your chest, resisting rotation.
Tips: Start with a light band and progress as you gain strength. 3 sets of 10 reps.
5. Supermans & Back Extensions
Why it helps:
These exercises strengthen the erector spinae and glutes—key players in supporting spinal extension and preventing lower back pain.
How to do it:
Superman: Lie on your stomach, lift arms and legs off the ground simultaneously. Hold for 5–10 seconds. Repeat 10 times.
Back extension: Use a stability ball or a mat. Raise your chest off the floor slowly, then lower.
Tips: Avoid overextending. Focus on activation, not height.
When Home Exercises Aren’t Enough: How We Treat Low Back Pain at Evolve Chiropractic
If your low back pain persists despite doing all the “right” stretches and exercises, it’s time to dig deeper. At Evolve Chiropractic in Dripping Springs, TX, we provide advanced diagnostics and personalized, results-driven care for both acute and chronic back issues.
Our 3-Phase Protocol for Back Pain:
Relief Phase:
We reduce pain and inflammation through hands-on chiropractic adjustments, soft tissue therapy, electric stimulation, and targeted decompression techniques.Recovery Phase:
We correct dysfunctional movement patterns with guided mobility work, postural correction, and neuromuscular retraining.Rehabilitation Phase:
We build long-term strength and spinal resilience through progressive resistance training, functional core rehab, and one-on-one exercise prescriptions.
Why Evolve Chiropractic Is Different:
One-on-one care with Dr. Jackson Humphrey
Sports chiropractic & rehab approach
Tailored treatment for athletes, professionals, and busy parents
Christian values & genuine compassion in every visit
Back Pain Relief in Dripping Springs Starts Here
Don’t let back pain limit your life. Try the exercises above—and if you’re still not feeling your best, schedule a consultation with Evolve Chiropractic in Dripping Springs. Our evidence-based, full-body approach helps you get out of pain and back to living with purpose.
