Common lower back exercises
Today Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble and Balmain, and Neutral Bay discuss take a look at exercise as treatment for lower back pain.
Lower back pain is the most common musculoskeletal complaint worldwide, and it is estimated that up to 85% of all adults will experience low back pain at some stage during their lifetime. Majority of lower back pain will be ‘non-specific’, meaning that there is pain in the absence of a specific underlying condition that can be reliably identified. Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles. Exercise also increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process.
What treatment is best for lower back pain?
- Dead bug
Lie face up on the floor with your arms and legs in the air, knees bent at 90 degrees. Brace your core and maintain contact between your lower back and the floor. Then, simultaneously lower your right leg and left arm until both limbs are parallel to the ground (but not touching it). Pause for one second, then return to the starting position and repeat on the opposite side to make one rep. Perform 2-3 sets of 10-20 reps (depending on your fitness level).
- Glute Bridges
Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.
- Bird dog
Begin on all fours in the tabletop position. Place your knees under your hips and your hands under your shoulders. Maintain a neutral spine by engaging your abdominal muscles. Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. Hold this position for a few seconds, then lower back down to the starting position. Raise your left arm and right leg, holding this position for a few seconds. Return to the starting position.
- Knee rocks
Lie on a mat, with your knees bent to 90 degrees and your feet flat on the mat. Rock your knees slowly sideways to the mat, and then slowly back to neutral. Then rock them slowly to the other side and back. Try to keep your feet flat on the mat as you do. Repeat this movement 20 times, morning, and night. This reactivates core muscles and gently mobilises the lumbar spine.
- Book Openings
Start by lying on your side with your feet in line with the back of your pelvis. If you don’t like lying on your side, you can use a pillow under your head to support your neck. Inhale, feeling the breath come down to your lower rib cage and tummy, keeping the shoulders relaxed. Lift the top arm up and over behind your back. Follow your hand with your eyes. Concentrate on keeping the pelvis and lower legs still and facing forwards. As you rotate around, sigh out to allow your body to rest. You can pause in the rotation to take a few breaths. This will encourage your mid back (thoracic) rotation as well as rib mobility. Breathe out as you bring the arm back around to the start position.
Written by Annabel Bergman
