"3 Exercises for Lower Back Pain that Help Relieve Severe Lower Back Pain"
You'll definitely want to include these 3 exercises for lower back pain if you've been suffering.
As always, you'll want to get your physician's clearance before beginning any exercise or workout routine, but these lower back exercises have helped many of my clients find relief for lower back pain.
Weight lifting women and men should double-check with a personal trainer at your gym if you have any questions about correct technique.
Back Strengthening Exercise #1 - The Lower Back Extension
The first back strengthening exercise comes in 3 parts.
Phase 1
Be sure to set the hip pad right where the pockets would be on your pants. This way, you won't restrict any motion.
Bring your arms to your chest and slowly lean forward as far as is comfortable for you.
Some people will be able to drop all the way down, but be sure to "listen" to your lower back. If you need to modify the range of motion, please do.
Phase 2
Lift the upper body slowly while straightening your arms in front of you.
There is no need to "lean backwards". If we were to turn you onto your feet, you would be standing with your best posture.
Notice the straight line from my ear to my ankle.
Phase 3
Once in your "best posture", bring your arms to the side slowly and pull the shoulder blades together.
This is less for the lower back muscles and more for the muscles of the middle back and behind the shoulders.
In the future, you'll be able to add some light dumbbells to this movement to increase the challenge.
Back Strengthening Exercise #2 - The Bent Knee Bridge on a Bosu Ball
This lower back strengthening exercise can be done without the bosu ball using the ground.
Start by lying flat on your back with the knees bent and heels pulled in close to your body.
Press your heels firmly into the ground or the bosu ball and lift the hips while exhaling.
It should take you about 2 seconds to come to the top of your range of motion. We're looking for a straight line from your knees to the point where your shoulder blades meet the ground.
Pause for a second at the top, while making sure to squeeze the glutes, then slowly return your hips all the way to the ground.
Back Strengthening Exercise #3 - The Straight Leg Bridge on a Bosu Ball
Lie flat on your back with your legs straight and heels together on top of the ball.
Your ankles and your knees should be relaxed as you press the heels into the ball and lift your hips.
Be sure to exhale on the way up. Again, this should take you about 2 seconds. Pause at the top and then slowly return to the ground while inhaling.
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