Eliminate Low Back Pain
Try these Lower back workouts to relieve low back pain
Many people suffer from back pain. Nearly 80% of Americans suffer from low back pain
at some point in their lives. It’s the most common complaint doctors hear.
It’s also one of the most comon reasons why so many people miss work.
Most back pain is due to tight hip flexors, tight quadriceps, and tight lats. Tight hip flexors are very common if you spend most of your day in a sitting position. Week core muscles and week gluteus maximus are also a common cause of low back pain. Therefor lower back workouts should incorporate exercises that increase flexibility and strength in these common muscle groups.
The exercises that follow target these common problems. Incorporate them into your fitness routine at lease 2 to 3 days per week and you will dramatically decrease and possibly eliminate low back pain.
Lower Back Workouts: Exercises
- Stand next to a wall and place one hand on the wall for support and balance.
Grab your left ankle with your left hand and pull your foot toward your buttocks. Keep your hips level and pull your belly button in. Hold the stretch for at least 20 seconds. Repeat on opposite side.
HIP FLEXOR STRETCH
- Kneel down on the floor with one leg bent and forward. Draw your belly button in. Squeeze your buttocks and move your hips forward until you feel a gentle stretch in the front of the back leg. Hold the stretch for at least 20 seconds and repeat on opposite side.
- Kneel down on the floor next to a pole or a table leg. Bend at the hips and hold on to the pole or
or table leg. Pull your belly button in and gently pull until you feel a stretch in your lats.
Make sure you keep your head level with your spine. Hold the stretch for at least 20 seconds.
- Lie face down on the floor, and rest on your forearms, feet together.
Draw in your belly button in and rise off the floor resting on your forearms.
Hold for 5 seconds and repeat 10 times.
STABILITY BALL BRIDGE
- Lie down on your back, bend your knees, and place feet flat on the stability ball.
Rest your arms on your sides with palms down.
Draw in your belly button and maintain this throughout the exercise.
- Contract your glutes and lift your hip off the ground until your hips, knees and shoulders are in line with each other. Hold for 2 seconds and slowly lower back down and repeat.
Perform 2-3 sets of 12 repetitions.
STABILITY BALL CRUNCH
- Lie face up on a stability ball, bend your knees, feet flat on the ground
and pointing straight ahead, place your hands behind your ears.
- Draw in your belly button. Tuck chin and crunch upper body up and shoulders off the
ball and slowly lower. Perform 2 to 3 sets of 12 repetitions.
STABILITY BALL SQUAT
- Place a stability ball behind you on a wall and use it as a guide. Do not lean into it.
Stand with your feet shoulder width apart and feet pointing straight ahead.
Hold a dumbbell in each hand, arms by your sides.
- Draw your belly button in and lower down into a squat. Make sure your knees are in line with your toes.
Squeeze your buttocks and return to upright position. Perform 2 to 3 sets of 15 repetitions.