Simple Strengthening Exercises to Avoid Back Pain

Apr 7, 2013

Back pain is commonly experienced in sports-related injuries, and in the United States, it is one of the leading causes of disability. In many cases, a visit to a back pain chiropractor may be needed in order to provide relief from this pain.

However, building up strength and endurance in your back can help to avoid some of these potential back pain problems to begin with, and some easy exercises you can attempt are identified below.

Prone Back Extensions

This is one of the most important exercises that you can do for your lower back. In this position, you begin face down on the floor and lift your torso up slowly by pushing into the ground and straightening your elbows to increase your lower back extension.

Lower Back Stretch and Hip Opener

This exercise will stretch the muscles in your lower back in addition to the muscles in your groin, hips, and core. To do this stretch, begin in a lunge position and drop one knee to the ground. If it is your left knee, put your right elbow inside your right knee and press gently while twisting your torso left. You should then reach your left arm behind your body until you feel a stretch in your right groin and lower back.

Cat-Cow Stretch

This simple stretch helps realign the pelvis and spine while also stretching the lower back muscles. You start on your knees with your hands on the ground and then contract the muscles in your abdomen. Round your back slowly and push it upwards toward the ceiling. Then let your head drop and curl your pelvis. While holding this position for ten seconds, you should feel a stretch in your back.

Pelvic Tilt

This exercise is most commonly recommended to people who are trying to recover from back pain. You lie on the floor on your back placing your feet on the floor with your knees bent. Then contract your stomach muscles, exhale, and press your lower back to the floor. Lift your shoulders and head slightly while using your fingers to reach toward your feet.


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