Man sitting with lower back pain – Waukee IA chiropractic care for sciatica and posture-related low back issues

Your Low Back Pain Relief Kit Is Here

Simple, At-Home Relief from Core Chiropractic in Waukee, IA

Low back pain is one of the most common reasons people in Waukee, West Des Moines, Clive, and Urbandale seek chiropractic care—and it can show up at the worst times.

That’s why we put together this Low Back Pain Relief Toolkit to help you take action at home. Whether you’re dealing with tightness, joint stiffness, or nerve irritation, this kit has simple exercises to get you moving and feeling better.

What’s Causing Your Low Back Pain?

Low back pain is complex. There’s rarely one single cause. When your back locks up or flares suddenly, it’s hard to know where to begin.

That’s where this toolkit comes in. Below, we break down the three most common causes of lower back pain, and show you how to address each one with a targeted exercise.

Quick Disclaimer:
These exercises won’t fix every case, especially if you’re dealing with intense or sharp pain. But if you’re stuck, can’t get in for treatment, and need some quick relief, this toolkit could help reduce your pain and keep you moving until you can be properly treated.

Scroll down to get started and feel better, faster.

Cause #1: Tight Muscles (Especially the Glutes & Hips)

Tight low back or hip muscles are one of the most common contributors to back pain, especially after a long day, a road trip, or yard work. When those muscles get too tight, they can irritate nearby nerves, especially the sciatic nerve.

The sciatic nerve exits your lower spine and travels through the hips and legs. When hip and glute muscles become restricted, they can compress or inflame this nerve, leading to pain, stiffness, or even leg symptoms.

Click on the video below for a quick video on how to do this exercise:

Cause #2: Joint Restriction or Bulging Disc

If you’re stuck in a hunched-over position, certain postures are the only ones that feel okay, or every movement sends pain through your lower back—it may be due to joint dysfunction or a bulging lumbar disc.

The fix?
We need to reintroduce extension into your lower back.

Extension exercises help restore proper joint movement and can reduce disc pressure, relieving sciatic nerve tension and improving comfort.

Click the video below for a quick video on how to do the exercise:

Cause #3: Nerve Tension (Sciatica)

When the sciatic nerve becomes “stuck” due to tight muscles, fascia, or inflammation, it can’t glide normally, and that leads to pain in the lower back, glutes, or even down the leg.

The solution is a gentle mobility drill called a nerve glide.

This exercise helps the nerve move freely through the surrounding tissue, reducing inflammation and pain.

Watch the video below to learn how to do a nerve glide and start easing nerve-related pain:

Still Struggling with Low Back Pain?

If you tried these exercises and still feel pain or stiffness, don’t worry—we’re here to help. At Core Chiropractic in Waukee, we specialize in identifying and treating the root cause of your back pain.

When you visit us, you’ll get: