Lower back pain is a super common issue that many people struggle with. Whether it’s from sitting at a chair all day, driving for hours on end, or herniating a disk from lifting something too heavy (like my own back issues), so many people suffer with achey backs. Here are 5 moves that can help your lower back.
*Disclaimer: I am not a physical therapist or medical doctor. Please consult with your medical professional to treat your specific needs.
Move #1: Reverse Hyperextensions on Stability Ball
First, place your hips on the ball with legs shoulder-width apart. Lift your legs straight up in the air, and then slowly lower back to starting position.
This movement is great for your lower back and glutes!
Move #2: Plank with Hip Extension
Start in a plank position on your forearms. Lift one leg straight in air, bring back to neutral, and then lift other leg. Alternate until you reach 20 reps. This move is also great for your core, glutes, and lower back!
Move #3: Banded Clamshells
Start by laying on your side, with a band (fabric or rubber) placed above your knees. Make sure your spine is straight and your heels are aligned with your back and butt. Have your head resting on your arm so that your neck is also straight. Lift top leg as high as you can go, hold it for one second at the top, and then slowly lower. This move is great for your core and strengthens glutes, which can help reduce back pain!
Move #4: Side Plank Reach Throughs
First, get into a side plank on your forearm. Lift your top arm up to the sky, and then reach under your trunk, slightly turning your body with your arm. Reach back to the sky, and continue this sequence until reps are completed. This movement is great for working your core!
Move #5: Cobra Press-ups
Start by laying on your stomach. Press your arms up, lifting your top part of your trunk off the ground. Hold for one second at the top, and then slowly lower back down. Complete sequence until sets/reps are completed. This is my personal favorite move because my back feels AMAZING afterwards! (Note- if this move pinches your back or causes pain, skip.)
Find an Expert DPT Near You!
These are just easy 5 exercises that you can sprinkle into your workout routine to help reduce lower back pain and strengthen your core/glutes.
If you are in constant pain, I HIGHLY recommend going to see a Physical Therapist near you! They can evaluate you and give you more specific exercises geared towards your exact needs. I’m blessed that my husband is a Physical Therapist, seriously recommend!