Low Back Pain Exercises (ii)

In my previous post ‘Low Back Pain Exercises (i)‘, I presented a few exercises which have been shown to help relieve lower back pain. In this post, I will be adding a few more exercises, and I will add foods that help alleviate low back pain in another post.

So starting with the exercises…:

Wall Sits

A wall sit is an exercise done to strengthen the quadriceps muscles. It is characterized by the two right angles formed by the body, one at the hips and one at the knees. To do this, you place your back against a wall with your feet shoulder width apart and a little ways out from the wall. This exercise has been shown to strengthen the back and help relieve back pains.

 

 

 



Partial Crunches

Partial crunches can help strengthen your back and stomach muscles. To perform this exercise, lie with your knees bent and feet flat on the floor. Cross your arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. ┬áBreathe out as you raise your shoulders. Don’t lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat or floor at all times.

 


Bird Dog

To perform this, start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Hold for 8 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.

 


Bridging

Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.

 


If you have any questions, please leave a comment below and I will get back to you as soon as I can. I would love to have your feedback too, let me know what you think about the post. You can also share your experience with exercises that relieve low back pain.

Stay Healthy,

Dela.

Leave a Reply

Your email address will not be published. Required fields are marked *