"Lower Back Exercises and Stretches to Help Cure Your Lower Back Pain"
Staying consistent with lower back exercises and stretches is crucial in helping to cure lower back pain and discomfort.
Consistency with anything is crucial in determining the success that you will have, whether it be your job, school, and especially with exercise.
The personal training clients that I work with who have seen the most dramatic improvements with their lower back pain relief are the ones who show up to the gym and their appointments 90% of the time or more.
Their unwavering dedication to their exercises and stretches is what has allowed them to begin living more productive lives without pain.
If you have been suffering, we're including below some of the basic exercises that we use with our clients when confronting lower back pain.
As always, please consult your physician prior to engaging in physical activity.
Lower Back Exercises - Bent Knee Bridge
The exercise shown below is an advanced maneuver using an exercise ball. If you are just beginning a workout routine, the same form will apply, but you should begin without the ball and with your feet planted firmly on the ground.
Here, the neck should be in a comfortable position with your head and shoulders resting on the ground. Tighten your abdominal muscles and push through your heels, lifting your hips.
There should be a straight line from your knees to your hips. Remember to squeeze your glutes as they are also important in helping to strengthen your core and lower back.
Lower Back Exercises - Kneeling Opposites
Kneeling Opposites or bird-dogs as seen below help the client to work on balance and stability from a ground-based position.
Starting with the feet, knees, and hands on the ground, you will tighten the abdominal area and reach with the opposite arm and opposite leg.
At the end point, there should be a straight line from your hand to your shoulder, shoulder to hip, and hip to foot.
Pause to make sure you can hold the position securely, then bring the knee and elbow together and repeat.
Lower Back Exercises - Half Plank / Full Plank Exercise
The following two poses, the half-plank and the plank, are used to develop the deep core muscles - those responsible for providing stability for the spine and the hips.
Providing strength and stability around these two areas is part of the "secret" or the cure for lower back pain.
As a bonus, the stronger these muscles are, the easier it will be to develop the "looking in the mirror" abdominal muscles.
Eric Cressey's Magnificent Mobility DVD is the premier product for helping to teach these principles safely and effectively and it incorporates many of the exercises we use in our own program design.
This 50-minute video will take you step-by-step through your new injury-preventing warm-up.
Just click on the cover to learn more and order your copy securely today.
You will also want to take a look at the series designed by our healthy back friends.
This is the most complete and trusted resource available for helping you to rid yourself of pain safely.
