7 Easy Exercises for Lower Back Pain
Exercises with the purpose of relieving your pain
Different alternatives to relieve my back pain had me questioning. Was it perhaps surgery? But, I couldn't stand the fact there could be side affects to it. What about the chiropractic? Or physical therapy? Maybe, I could have an epidural steroid injection? With more alternatives to choose from, I had to start from the bottom and if nothing else worked, I would have to choose surgery as my last option. Starting physical therapy has tremendously helped in relieving my back pain, all thanks to my core strengthening program. These are few of the exercises that have helped in developing a pain free back. Try it out for yourself and don't worry about having to pay thousands of dollars in Physical Therapy like I did. Here are 7 exercises with the purpose of relieving your pain.
1. Supine Bridge
Reps: 10 Sets: 3 Daily: 1 Weekly: 7
Setup
Begin lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground
Movement
Tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your back straight
Tip
Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor
2. Side-lying Hip Abduction
Reps: 10 Sets: 3 Daily: 1 Weekly: 7
Video by Pain Therapy
Setup
Begin lying on your side with your top leg straight and your bottom leg bent
Movement
Lift your leg up toward the ceiling, then slowly lower it back down and repeat
Tip
Make sure to keep your leg straight and do not let your hips roll backward or forward during the exercise
3. Supine Active Straight Leg Raise
Reps: 10 Sets: 3 Daily: 1 Weekly: 7
Setup
Begin lying on your back with one knee bent and your other leg straight
Movement
Engaging your thigh muscles, slowly lift your straight leg until it is parallel with your other thigh, then lower it back to the starting position and repeat
Tip
Make sure to keep your leg straight and do not let your back arch during the exercise
4. Prone Hip Extension
Reps: 10 Sets: 3 Daily: 1 Weekly: 7
Setup
Begin by lying on your stomach with both legs stretched straight behind you
Movement
Slowly lift one leg upward as far as you can without arching your low back, then lower it back to the starting position
Tip
Make sure to keep your knee straight and trunk steady during the exercise
5. Prone Hip Extension with Bent Knee
Reps: 10 Sets: 3 Daily: 1 Weekly: 7
Video by HEP togo
Setup
Begin lying on your front with your forehead resting on the floor (use a towel roll if needed) and both legs straight
Movement
Bend one knee to a 90-degree angle, then lift your thigh off the ground, keeping your knee in the same position. Lower it back down and repeat
Tip
Make sure to keep your hips still and focus on engaging your buttock muscles during the exercise. Do not let your back arch or your hips rotate side to side
6. Supine Hip Adduction Isometric with Ball
Reps: 10 Sets: 3 Hold: 5 Sec. Daily: 1 Weekly: 7
Setup
Begin lying on your back with your legs bent, feet resting on the floor, and a soft ball positioned between your knees
Movement
Squeeze your knees together into the ball, then release and repeat
Tip
Make sure to keep your back flat against the floor during the exercise. You can always use a pillow as your second option.
7. Hooklying Clamshell with Resistance
Reps: 10 Sets: 3 Daily: 1 Weekly: 7
Video by MedHabVideos
Setup
Begin by lying on your back with your knees bent, feet resting on the floor, and a resistance band or loop secured around your legs
Movement
Move your knees away from each other, creating tension in the band, then slowly return to the starting position and repeat
Tip
Make sure to not to arch your low back during the exercise
About the Creator
Jhovanna Cova
I clean houses and I like to share my tips with you :)
Comments
There are no comments for this story
Be the first to respond and start the conversation.