5 Easy Exercises To Manage Lower Back Pain
Before beginning any exercise plan, check with your medical professional to be sure exercise is the right option for managing your lower back pain. Exercise is quite effective when practiced safely and routinely. These five common exercises are low-impact, easy to do and just may help address some of the lower back pain issues you’re experiencing.
The first exercise for strengthening your lower back and abdomen is a partial curl. While lying on your back, bend your knees at a 45-degree angle. With your arms out straight forward and your chin touching your chest, lift your shoulders off the floor. Hold the “up” position for 3 to 5 seconds; tightening your abdominal muscles will help. Repeat five times to start, then work up to 10 repetitions.
You can also build strength in your lower back by doing hamstring stretches. Begin by lying with your back on the floor, supporting your lower back using a pillow or pad. Bend one leg so that your knee points straight up. Then, while using both hands to hold your thigh, straighten and raise your bent leg perpendicular to the floor. Hold the outstretched position for 20 to 30 seconds. Do this twice with each leg.
Flexing your joints and working little-used muscles when doing pelvic tilts can help release stress and strengthen your lower back. While lying on your back on an exercise pad or yoga mat, bend both knees at a 45-degree angle. Tighten the muscles in your abdomen, then push your lower back down to the floor and hold it there for 3 to 5 seconds before releasing the tension. Repeat the tightening and pushing steps 5 to 10 times depending on your comfort.
The bridging exercise helps build strength in your gluteus muscles, which support your hips and lower back. Lie on your back with your feet flat on the floor. Legs should be at hip width and arms to your sides with palms turned down. Convert yourself into a bridge by pressing your hands and feet down to lift your bottom and lower back off the floor, with your shoulders remaining on the floor. Hold this position for 10 to 15 seconds before lowering your body down. Repeat up to 10 times in three sets, resting one minute in between.
This exercise doesn’t require lying down, but you may be more comfortable on a pad or mat. As the name implies, cat stretches require positioning yourself like a cat on your hands and knees. Release the muscle tension in your neck and allow your head to drop and hang straight down. Simultaneously, release your hips and draw them forward, pushing toward your head. In this position, your back should form an arch. Hold this position for 3 to 5 seconds and repeat up to 10 times.
In addition to exercise for your lower back pain, consider comprehensive chiropractic care with Dr. Kimberly Muhlenkamp-Wermert at Live Well Chiropractic Center. We help treat and prevent pain and injury through our focus on nutrition, exercise, and spinal health. Schedule your appointment today by calling 513-285-7482 or email firstname.lastname@example.org.