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5 Strengthening Exercises for Lower Back Pain.




Our bodies function at their best when muscles work in sync with one another.

Weak muscles, especially those in your core and pelvis, can sometimes lead to back pain or injury.

Low back pain can interfere with your daily activities. Research has shown that strengthening exercises can be beneficial in treating low back pain.

Living a healthy lifestyle is the best way to prevent low back pain. Minimizing weight gain, building strength, and avoiding risky activities will help minimize low back pain as you age.

What causes low back pain?

In the United States, low back pain is the fifth most common reason people visit the doctor.

More than 85 percentTrusted Source of these visits are for nonspecific low back pain, or pain that’s not caused by a disease or spinal abnormality.

Nonspecific back pain can be caused by:

  • muscle spasms

  • muscle strains

  • nerve injuries

  • degenerative changes

Some specific and more serious causes of back pain include:

  • compression fractures

  • spinal stenosis

  • disc herniation

  • cancer

  • infection

  • spondylolisthesis

  • neurological disorders

Try these simple, equipment-free exercises to strengthen the muscles that support your spine.

Gaining strength can lead to less pain and dysfunction. Check with your doctor or therapist before starting these exercises to be sure they’re right for your situation.

BridgesThe gluteus maximus is the large muscle of the buttocks. It’s one of the strongest muscles in the body. It’s responsible for movement at the hip, including hip extension activities like squats.

Weakness in the gluteus muscles can contribute to back pain. This is because they’re important stabilizers of the hip joints and lower back during movements like walking.

Muscles worked: gluteus maximus

Lie on the ground with your feet flat on the floor, hip-width apart.

With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line. Keep your shoulders on the floor. Hold for 10 to 15 seconds.

Lower down.

Repeat 15 times.

Perform 3 sets. Rest for one minute between each set.


Drawing-in maneuver

The transverse abdominis is the muscle that wraps around the midline. It helps support the spine and abdomen.

It’s important for stabilizing the spinal joints and preventing injury during movement.

Muscles worked: transverse abdominis

Lie on the ground with your feet flat on the floor, hip-width apart.

Relax your hands by your sides.

Take a deep inhale. Breathe out and pull your belly button in toward your spine, engaging your abdominal muscles without tilting your hips.

Hold for 5 seconds.

Repeat 5 times.

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