Doing exercises to reinforce the lower back can help alleviate and prevent lower pain in the back. It can also strengthen the core, leg, and arm muscles.
According to researchers, exercise also increases blood flow to the lower back area, which may decrease tightness and speed up the healing process.
Knee Rolls
- Lie on your back.
- Place a small flat cushion or book under your head.
- Keep your knees bent and together. Keep your upper body relaxed and your chin gently embedded.
- Roll your knees to one side, keeping both shoulders on the rug.
- Hold the stretch for one deep breath and return to the beginning position.
Repeat 8 - 10 times on alternating sides.
Tips:
- only move as far as you feel comfortable.
- put a pillow in between your knees for comfort.
Tabletop Leg Press
Stokes calls this move a "core connector" because it's a wonderful exercise to practice engaging your core and to understand what that feels like. It's also great for developing stability and strength - and it's one of the very first things to do when you get up in the morning.
How to do it:
- Lie faceup with your legs raised in a tabletop position (knees bent 90 degrees and stacked over your hips).
- Contract your abs to press your low back into the ground. Crunch up just a few inches and put your hands on the front of your quads.
- Drive your quads into your hands while concurrently pushing them away. There should be no visible movement in your body, but you should feel the fight and extreme tension in your core.
- Hold this position.
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Pelvic Tilts
The pelvic tilt exercise can release tight back muscles and keep them flexible.
To perform this lower back flexibility workout:
- Lie back on the flooring with knees bent and feet flat, keeping the arms by the sides.
- Carefully arch the lower back and push the stomach out.
- Hold for 5 seconds, then unwind.
- Flatten the back and pull the belly button towards the floor.
- Hold for 5 seconds, then unwind.
- Increase the number of repeatings daily, developing to 30.
Dead Bug
The dead bug works the transverse abdomen, rectus abdomen, and hip flexors, and develops a strong core contraction that gets harder the further the legs get away from the hands.
How to do it:
- Lie faceup with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This position is starting one.
- Slowly extend your best leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.
- Bring your limbs back to the beginning position.
- Repeat on the other side, extending your left leg and your ideal arm.
Bird Dog
This move works all of the core muscles and the low-back paraspinal (long muscles that run down the length of your spine) and is a difficult movement to develop stability. It also is great for working on balance.
How to do it:
- Start on your hands and knees in a tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips. This position is starting one.
- Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the rug. Think of driving your foot towards the wall behind you.
- Squeeze your abs and return your arm and leg to starting position.
- Continue this motion for 30 seconds. Then, repeat with the other arm and leg.
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