April 30, 2020

Physical Therapy

Lower Back Exercises

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Having a sore and stiff lower back can be uncomfortable and debilitating. Luckily, there are exercises for lower back pain you can do to bring yourself some relief and help make your body stronger and healthier.

You want to work on strengthening the lower back area and surrounding muscles so that you can feel less pain and move around more easily. Be diligent about doing these exercises daily or often, so that you can get the best results and improve your quality of life.

The key is to stay away from movements and activities that can increase your discomfort and make your recovery time a lot longer. 

Wall Sits

Take a break from sitting on the couch and straighten your back against the wall for wall sits. Make sure your spine is flat against the wall and slide down the wall slowly until your knees have a slight bend in them. Continue to ensure that your back is pressed flat against the wall as you get into the right position. Experts and trainers recommend that you hold the wall sit for at least 10 seconds and then allow yourself to rest and then repeat roughly eight to twelve times.

Press-up Back Extensions

If you’ve ever done yoga, then you might be familiar with a press-up back extension. You’ll need to lay on your stomach and place your hands directly underneath your shoulders. Your shoulders will begin to lift away from the floor as you push down on your hands. Try to put your elbows on the floor under your shoulders if it’s more comfortable for you. You should hold this upright position for several seconds and then release and repeat.

Glute Bridges

One of the most important muscles in the body is the gluteus maximus. Therefore, do glute bridges so that you can keep it strong, which will help to support the lower back. If you’re looking for relief from backache and pain, then this is an exercise you’re going to want to add to your routine.

Lay on the floor and make a bridge by placing your shoulders and heels down into the ground. Then slowly lift your midsection and glutes into the air. Hold the position for a few seconds, and then slowly bring your entire body onto the floor and rest before you repeat the bridge.

Aerobic Workouts

Another exercise for your lower back is to participate in aerobic workouts. They’re not only good for your back but also your cardiovascular system. Some ideas to get you started include:

  • Walking
  • Swimming
  • Biking
  • Hiking

Start with a short session and increase the distance and length of your workout as you build up your endurance and stamina.

These are a few of the most useful and practical lower back exercises you should try. You’ll be burning calories and helping to decrease any pain you’re experiencing simultaneously. Mix up your routine by attempting all these exercises so that you can see what works best for you, and then do more of those movements going forward.

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