How to Stay Active This Spring: 5 Tips for Managing Low Back Pain

Spring is officially here, and we don’t want chronic low back pain to keep you from springing into action as the weather warms up! Being more sedentary during the winter months (which is perfectly natural, by the way!) can contribute to more stiffness and achy feelings in the low back, and it can be hard to shake free from that state as the days get longer and the urge to go out and play gets stronger. At Psoas Massage + Bodywork, we believe that taking small, intentional steps toward movement and flexibility can make a big difference in how we feel—and spring is the perfect time to get started!

Here are five tips to help you manage low back pain and stay active this spring:

1. Start Your Day with a Gentle Stretch

The best way to wake up your body is with a few simple stretches. This doesn’t need to be an intense routine—just enough to get your muscles moving and your blood flowing. Start with gentle trunk rotation you can do right in bed. These moves can help release the tension that builds up overnight, improve circulation, and increase flexibility for the rest of your day.

Try This:

• QL Stretch: lying face up, with your knees bent and feet flat, cross one leg over the other and allow the weight of your leg to gently guide you into a rotation stretch. Hold that stretch for 30 seconds up to two minutes. Check out this video for more instructions: 

  
  
  
  

• Hip Flexor Stretch: Bring one knee to the ground, lunge forward while slightly tucking your tail. Do deepen the stretch extend the arm on the side you're stretching up towards the ceiling. Hold for 30 seconds up to two minutes.

  
  

  

  Hip Flexor Stretch

  
  

2. Move Throughout the Day

Spring is a time for renewal, and so is your body. Don't wait for the gym to get your workout in—take advantage of every opportunity to move! Try taking the stairs instead of the elevator, or add a walk into your morning commute instead of the bus. Small movements throughout the day add up and can help keep your back from stiffening up throughout the day. Aim to get at least 30 minutes of movement every day—whether it’s in one go or broken up into smaller sessions.

Try This:

• Walk and Talk: If you have meetings or phone calls, try walking around while you chat.

• Stretch Breaks: Take 5-minute stretch breaks every hour to keep your body moving and your muscles relaxed.

  
  

3. Incorporate A Focused Exercise Routine For the Low Back

If you’re plagued by recurring low back pain, focusing on lower abdominal and glute strengthening can help stabilize your core. This spring, make it a habit to incorporate focused exercises into your workout routine—whether it’s part of a warmup before a more intense gym session, or the main highlight of your workout that day.

Try This:

• Leg Raises: lying face up, with your legs extended towards the ceiling, slowly lower your feet towards the ground while using your core muscles to keep your low back as still as possible. Do 5-8 reps with good form.

  
  

• Alternating Glute Bridge: lying face up, with knees bent and feet flat on the floor, push into your heels to raise your hips off the ground (imagine one straight like from shoulder to knees). Then practice disengaging the glute muscles on one side while keeping the other side active, then switch. Repeat for 10 sets.

  
  
  
  

4. Massage Therapy for Recovery

Massage isn’t just a luxury—it’s an essential part of any wellness routine. Regular massage therapy can help you recover faster from physical activity, relieve a flare up of low back pain, and improve circulation. Whether you're an athlete or just someone looking to feel better, massage therapy helps your body reset and stay balanced.

Deep Tissue Massage at Psoas

At Psoas Massage + Bodywork, we offer a variety of therapeutic treatments to support your body’s natural healing processes. From deep tissue massages to myofascial release techniques, our therapists work with you to create a personalized plan to meet your unique needs.

5. Focus on Mobility, Not Just Strength and Endurance

As you set wellness goals this spring, remember to find a balance between mobility, strength, and endurance. A body that is mobile and flexible is less prone to injury and more capable of performing everyday activities with ease. Incorporating mobility exercises into your routine can help improve joint health, flexibility, and overall movement efficiency.

Try This:

• Single Leg Windshield Wipers: Stretching the back in rotation can be a safe way to loosen the back without flaring up low back pain. This ab exercise stretches the back in rotation while strengthening the core. Try 5-8 reps for each leg.

  
  
  
  

• Barrel Roll: This spinal mobility exercise is also a good challenge for coordination. If the full barrel roll is too complicated at first, spend time just practicing the cat/cow and lateral flexion steps before adding in the final movement.