Lower back pain is an extremely common injury for people of all ages. Backaches occur for various reasons including poor posture, muscle strain, joint dysfunction, the list goes on-and-on. The misunderstanding with lower back pain is that minimizing movement will make it better. WRONG. Moving, stretching, and strengthening your lower back will help alleviate the pain.
Try these exercises to reduce the discomfort. Ease into it, of course!
*If the pain worsens, please notify and see your doctor.
Lie down on your back, place your hands behind one knee and bring it to your chest. Straighten the other leg
and hold for ~30 secs. Don't forget to switch to the other leg! Repeat this exercise 3-4 times and perform 3-5 times per week.
This exercise can also be done with a dumbbell or plate. Be sure to use a weight that is not too heavy to ensure proper form. Start by lifting the weight off the ground and allowing it to sit between your legs. Your feet should be slightly wider than shoulder width apart. Bend at the hips, keep your back and neck flat, and swing your hips forward in an explosive manner. The weight should come up due to momentum, not from lifting the weight with your arms. Complete 3 sets, 10-12 reps, and perform 1-3 times per week.
Aerobic exercise is important for your general health. Swimming, in particular, provides both support and resistance for your back, making it the best option for those with lower back pain.
Lie down on your back and bring your knees up creating a 6"-8" space between your heels and your bottom. Raise your hips by squeezing your glutes until your body is in a straight line from your shoulders to your knees. You should feel your core strengthen during this exercise, as well. Hold in this position for 5 secs. 3 sets, 10-15 reps, perform 1-3 times per week.