Prevent Lower Back Pain with Simple Exercises
Grappin Clinic • February 19, 2019
7 Simple Core Exercises That Prevent Lower Back Pain
UC San Diego Health's Dr. Douglas Chang shows us 7 simple exercises that can help prevent lower back pain.
If you can give 15 minutes a day, most days a week, then you'll really feel some dividends in the long run.
None of the exercises were really hard so if you stick with them a week or two, I think anybody would be able to work into it. They've been really helpful so it's definitely worth it.
The core is super important for stabilizing our low back and preventing the stresses and injurious processes that cause us pain in the low back and and the legs.
This is really great for posture, for tension in the base of the neck and the upper back.
What you want to do is squeeze the shoulder blades down and back and think about your elbows going into your back pockets. We should do this 10 times, 10 repetitions, and hold for five seconds. This is such a great exercise for tension in the shoulders in the upper back. One tip about this exercise is not to shrug the shoulders and hold them up.
It's a stretch while lying on the back. Hold your knee and gently pull it up towards your chest.
It's important to focus on drawing in the stomach trying to keep the small of the back flat on the table or on the ground.
We don't want to feel any sharp pain in the back or in the legs while doing this maneuver but it's a real nice stretch of the hips in the low back area.
We just want a gentle stretch in the gluteal area and in the low back while you're on your hands and knees in a crawl position.
Raise up your back and arch it to the ceiling. Next return to a lowered position and arch your back in the opposite direction. As you're going up into the camel position you want to think about drawing in the abdominal stomach muscles slightly pulling in the belly button.
You want to repeat this for a total of 10 times and hold each position for five seconds. This is a great stretch to work on pelvic range of motion and mobility stretching out the entire spine. Doing this cat and camel you want to feel a nice gentle stretch in your back never any sharp pains in the back. My pain is maybe 10% of what it used to be and for a chronic pain sufferer that's a big deal I'm a lot happier.
While lying on your back tighten the lower abdominal stomach muscles and squeeze the buttocks and then slowly raise the buttocks off the floor. This should be pain free and you want to hold the position for five seconds and then slowly lower the back back down to the table or to the floor.
This is a really good way of tightening up the ab and gaining strength to stabilize the lumbar spine.
During the lower trunk rotations you want to lie on your back with your knees bent and gently rock the knees side to side to the left and to the right . You don't want to be experiencing any sharp pain in the back of the legs. You want to feel a gentle stretch in the low back. You want to be doing this ten times each side holding for three to five seconds.
This is a great stretch to restore spinal mobility and to strengthen the stomach muscles and the flank muscles. Repeating ten times each side and holding for three to five seconds.
One good exercise is called standing extensions. While standing with the hands on the hips leaning the back, gently to arch the back, holding for two three four or five seconds and repeating ten times. There should be no sharp pain in the back or in down the legs. The goal is a nice comfortable range of motion.
This is a quadruped alternate arm and leg sometimes known as a Superman pose.
This is a great strengthening exercise for core stability. While you're doing this you want to think about drawing in the stomach, keeping the small of the back flat as possible and horizontal as possible.
It's a wonderful exercise for core strength we're not looking for a washboard stomach we're looking for a set of easy exercises that have high dividends to preventing low back pain. You may get sore after doing them once or twice which means they're working.
I think some people might get frightened or turned off by that initially but definitely give it a month or two months to work through the soreness and build up strength. They definitely pay off and you'll see the difference.
For Lower Back Pain Physical Therapy call Grappin Clinic Today at: 941.426.9551 (Grappin Clinic locations: Bradenton, North Port, Port Charlotte, FL)
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