Low back pain is one of the most widespread and common chronic injuries in our society today. With more and more people taking sedentary jobs and having to commute long distances to work every day low, back pain seems to be a household name.
Most Low back pain is caused by excess stress on the SI Joint (where the spine connects to the pelvis) or areas of the lumbar spine (lower spine). This pain is usually a result of tight muscles around the hip and low back area or weakness of the hip and spine stabilizers.
Here are 5 effective exercises to add to your workout routine or warm up to combat or prevent low back pain!
Laying on your back with legs in a tabletop position and arms straight up in the air. Make sure to keep low back flat on ground during the duration of the exercise by engaging deep core muscles. Extend opposite leg and arm very slowly away from body as far as possible the return to the starting position. Alternate sides for 10/side.
Laying on your back with feet flat on ground. Push feet into ground so foot is stable and there is equal weight on the heel and pad of foot. Making sure knees track over the second-third toe during the duration of the exercise. Squeeze deep core to flatten back into ground. Keep core tension and push feet into the ground to raise hips up until body makes a straight line from knees to shoulders making sure feet stay stable the whole time. Lower back down to starting position and repeat 10-15 times.
Lying on side knees bent at 90 degrees and bottom elbow aligned with knees. Pull bottom shoulder down and back, engage core and push hips up and forward until body is one straight line from head to knees. Making sure hips stay pointed straight forward and shoulder stays pulled back. Hold for 3 seconds then return to starting position. Repeat 10 Reps per side. Once this becomes easy try holding position for 20-60 seconds without rest trying to create as much tension as possible in the body.
RDL (Bench Assisted)
Stand with shins against bench, feet shoulder width apart pointing straight forward. Thinking about loading each foot evenly with equal weight on the heel and both pads of feet. Place hands on thighs, engage core and push hips back allowing torso to fall forward until hands touch the bench. Ensuring back is flat during the entire movement. Keeping feet stable the whole time squeeze glutes and hamstrings to return to the starting position. The bench will ensure that there is no forward knee travel so the drill can be preformed safely. Once you are more comfortable with the drill the bench is no longer needed. Preform 10-15 reps.
Starting in a quadruped position (all 4’s) knees under hips and hands under shoulders. Engage deep core so that back is flat. Imagining that there is a glass of water on your low back and you don’t want that water to spill. Extend Opposite arm and leg out slowly keeping back flat and hips even with ground. Hold for 2-3 seconds then return to starting position. Alternate sides and repeat 10/side.