By Bill Waltzek- CPT
Low back pain continues to be a topic that is brought up more often than you would think. Many people work long hours hunched over at their desks or put unwanted strain on their back during vigorous activities, yet they do not have strong core muscles to protect their spine.
There are many reasons why someone could suffer from low back pain. Being overweight, being sedentary or having a job that requires heavy lifting is just a few. Someone could have tight muscles such as hip flexors or hamstrings or have even moved a certain way when their back were not in a supportive position or as simple as wearing your purse on one side of your shoulder. And of course there are more serious back issues such as herniated discs or spinal stenosis just to name a few that could be the culprit.
When we talk about the low back we are speaking of the lumbar spine (L1-L5). This is located below the ribcage. Rule number one, check with your doctor before proceeding. Once your pain has subsided start incorporating a healthy exercise program to help with future problems.
We need to take care of our back and entire body by including a few easy exercises that might help improve and strengthen our core muscles lessening the chances of injury.
Try these three exercises to improve low back health:
Side Plank
Lie on your side with your knees straight. Push yourself up with your elbow and forearm keeping your hips forward while maintaining a straight line. Brace your abs and hold for the designated time.
Bird Dog
Starting in a quadruped position, raise your right arm and left leg. Brace your abs and hold for the desired amount of time. Return to the starting position and repeat on the opposite side.
Glute Bridge
Lie faceup with your knees bent and toes pointed up. Lift your hips so you preform a straight line from your knees to your shoulders. Hold at the top for 2 seconds then lower to the starting position.