7 Easy Exercises for Lower Back Pain

by Xylnac 30 days ago in athletics

Exercises with the purpose of relieving your pain

7 Easy Exercises for Lower Back Pain
Photo by Joyce McCown on Unsplash

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

Photo by OrthoIndy

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

Photo by Physical Therapy First

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

athletics
Xylnac
Xylnac
Read next: Best Running Shoes for Women
Xylnac

The dream of becoming an elite athlete and to run for the glory of God. As each footstep I take, I'll make sure to write about my stories or create stories because it's what I came for.

See all posts by Xylnac