Does lower back pain put a damper on your daily life? If so, you are far from alone. It is estimated that over 80% of Americans will experience some form of back pain during their lifetimes, usually in the lower back region. Back pain can make everyday activities seem like monumental chores unless properly treated. Fortunately, exercises designed to work the lower back muscles can not only help prevent future bouts of pain, but alleviate existing symptoms. Before trying out any of the following exercises, it is recommended that you seek consultation with your doctor if you are experiencing any severe or debilitating pain, as these could be symptoms of serious injury.
Back Stretch
If you have ever tried yoga, you are probably familiar with the cobra pose, which is similar to the back stretch. This exercise strengthens and stretches the muscles in your lower back. To perform the back stretch, lie face down, palms flat against the floor underneath your shoulders. Keeping your waist stationary on the ground, straighten your arms to lift your head and upper back into the air until you feel a tight stretch in your lower back. Hold for 10-30 seconds.
Bird Dog
The bird dog forces you to stabilize your lower back while moving your arms and legs. To do this exercise, begin face down on your hands and knees. Lift one leg and extend it straight back, while at the same time extending your opposite arm in front of you at a level position. Hold the pose for 5-10 seconds, and alternate back and forth between legs.
Bridge
The bridge is a great exercise for strengthening the lower back and hamstring muscles. Lie down on your back, knees up and heels flat on the floor. Slowly press your feet into the floor to lift your hips up off the ground until they form a straight line with your shoulders and knees. Hold the bridge for 10 seconds, keeping your ab muscles tight. Lower back down to the starting position and repeat for 10-12 reps.
Plank The plank not only strengthens the muscles along your spine, but is also a highly effective abdominal exercise. While most people work their abs in hopes of developing a six-pack, ab exercises also play a vital role in strengthening your core, which results in less back pain down the road. To perform the plank, start in a pushup position but with your elbows and forearms on the floor instead of your hands. Tighten your abs as you hold this position, your body forming a straight line from your shoulders all the way down to your ankles. Hold the plank for 30 seconds, or as long as possible.
Cat Camel The cat camel is a great warm-up exercise to help prevent back pain and ward off sciatica. It can also help ease any existing back pain by gently extending your spine through a full range of motion. To execute the cat camel correctly, begin by getting down onto your hands and knees, lower back arched. Dip your head down in between your shoulders and extend your upper back up towards the ceiling until rounded. Slowly reverse into the starting position and repeat for 10-15 repetitions.
