5 lumbar radiculopathy exercises

Lower back pain can interfere with your quality of life because your everyday activities can cause an ache, from sitting at your work desk to taking a walk in the park. And while there are many reasons why you could be experiencing pain at the bottom of your spine, a common reason is linked to your spinal nerves. 

Lumbar radiculopathy stems from your lower back and affects up to 5% of the population. If you’re a part of that affected population, the good news is that there are a variety of lumbar radiculopathy exercises that can alleviate your lower back pain.

Read on to learn about the basics of lumbar radiculopathy, how you can benefit from targeted exercises and a variety of lumbar radiculopathy exercises.  

What is lumbar radiculopathy?

Lumbar radiculopathy refers to pain that comes from the inflammation or compression of a spinal nerve root that’s located in your lower back, known as the lumbar spine.

It’s often linked to sciatica, which is usually caused by a bone spur or herniated disc that puts pressure on the sciatic nerve, causing pain that ranges from a dull ache to a burning, sharp pain. Your sciatic nerve starts in the lower back and runs down each leg. 

Symptoms of lumbar radiculopathy include:

• Pain in your back, buttocks or hip, often on one side.
• Muscle weakness.
• Leg numbness or “pins and needles.”
• Difficulty bending your foot down or inward.

Why you should do lumbar radiculopathy exercises

Lumbar pain can make it difficult to sit, stand, walk and even lie down without discomfort. It can also affect your range of motion, such as the ability to bend forward or kneel down. But that’s why physical therapists often recommend lumbar radiculopathy exercises for people struggling with lumbar spine pain.

Lumbar radiculopathy exercises can help: 

• Alleviate pain.
• Improve range of motion.
• Strengthen your core.
• Increase flexibility.
• Decrease the risk of future pain and/or injury.

5 exercises for lumbar radiculopathy

There are several lumbar radiculopathy exercises that could help alleviate your painful symptoms. These exercises should be partnered with other physical therapy treatments for maximum pain relief and mobility, such as dry needling and manual therapy. They can help strengthen and stretch your affected muscles.

Your physical therapist will tell you how many times to repeat each exercise.

Here are five exercises for lumbar radiculopathy:

1. Pelvic tilt — Lie on your back and bend your knees so that your feet are planted on the floor. Contract your stomach muscles so that your lower back is flattened to the floor. Hold the tightened muscles for five seconds. Repeat this movement as directed by your physical therapist. 

2. Hip flexor stretches — Lie on your back and bend the knee that’s unaffected by the pain while keeping your affected knee on the floor. Grab the unaffected thigh with your hands to pull the knee to your chest until you feel a stretch in your upper thigh as well as your affected hip. Hold the stretch as directed by your physical therapist.

3. Calf stretch — Face a wall and plant your hands flat against it. Extend one straight leg behind you with your heel flat on the floor while bending the other leg in front of you. Lean into the wall until you feel a stretch in your calf. Repeat the stretch on each calf for as many times as directed by your physical therapist.

4. Lower trunk rotation — Lie on your back and bend your knees upright so that your feet are flat on the floor. Press your knees together and rotate them to the side. Hold the stretch for three to five seconds so that you can feel a stretch in your opposing hip and lower back. Switch to the opposite side. Repeat as directed by your physical therapist.

5. Half-kneel hip stretch — Get into a half-kneeling position so that the bottom half of your back leg is flat against the floor while the other is bent in front of you. Place your hands on your hips and lean out over your bent knee by tightening your abdominal muscles. Repeat the stretch on each knee for as many times as directed by your physical therapist.

Alliance PTP can connect you with quality physical therapy for lumbar radiculopathy 

Need a partner to help you address your lumbar radiculopathy safely and effectively? Alliance Physical Therapy Partners is here for you.

We can help you find the in-person or virtual physical therapy that’s right for you, and even better, we’ll help you find a team of caring professionals who are ready to walk with you through your entire PT journey. 

Contact us today to start getting the care you need.