Lower back pain is incredibly prevalent among individuals across the life span. Whether you are young, middle aged, or old, the chances of you developing non-specific low back pain at some point in your life is very high. Because of this, learning how to manage and deal with this low back pain is extremely useful. Unfortunately, if you don’t implement some of these exercises and take some active steps in reducing your lower back pain, it may last forever. Let’s see a few ways that you can decrease your low back pain and get relief forever!
Before You Begin
Before you begin treating your lower back pain, there are a couple of things to note. In the video linked above, and the exercises we will reference below, we will be using multiple different pieces of equipment to help in the process. If you are interested in purchasing any of the equipment we use in the video above, follow the Amazon links below to help treat your lower back pain much easier.
Resistance Bands With Handles: https://amzn.to/3Jounvd
Weight Bench from Video: https://amzn.to/3oEsLnB
Adjustable Dumbbells: https://amzn.to/3SlMlTt
In addition to this, if you ever get confused during the exercise descriptions below, make sure to reference the video we linked above. This is a great way to follow along and make sure you are on track for getting rid of your lower back pain forever. Complete each exercise for 3 sets of 10 repetitions unless noted.
Exercises To Avoid Lower Back Pain
The glute bridge will strengthen your butt muscles, which are often weak and can lead to lower back pain and instability. For this exercise lie on the floor or your bed. Next, bend your knees and place your feet about 2 feet away from your butt. Next, you will squeeze your butt, rising your hips to the sky, and then slowly bring it back down. Make sure to not arch your back when doing these.
Straight Leg Raise
For this exercise, start standing, holding on to a wall or sturdy object. Keep your leg straight, and then slowly “kick” your leg up into the air as high as you can. Slowly bring the leg back down. Keep the leg as straight as possible, and make sure your body stays straight up and down as well.
Single Arm Farmers Carry March
For this exercise, grab a heavy dumbbell, kettlebell, or any object that provides some good resistance. Next, place the object to the side of your body. You will then march your feet high for about 30 seconds, before switching the object to the other side. This works the side of your core, which is also usually weak and can help treat your lower back pain.
Deadlifts are often demonized as an exercise that will hurt your back. The fact is, is that deadlifts actually help to strengthen not only your lower back, but many other muscles that help stabilize your lower body as well. For the deadlift, grab a weight with both hands. Next, you will let the weight go slowly down in front of your body, keeping it nice and close. Push your butt backwards, and keep your back straight, as the weight slowly touches the ground in front of your toes. Squeeze your butt as you bring the weight back up to the starting position.
Core Rotation Hold
Take a medium resistance band, and tie it to a sturdy object. Grab the resistance band, and turn 90 degrees towards the side, so the band is either pulling you to the left or right. Straighten your arms out in front of you, and push away from the direction that the band is pulling. Hold for 30 seconds on each side, trying to keep your core strong throughout.
This are just a few of many great exercises that you can do to help treat your lower back pain. Make sure to stay consistent, otherwise your lower back pain may last forever. If you are interested in following another exercise program, we have created a low impact program that is great for individuals who are beginners, below.
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