5 Strengthening Exercises for Lower Back Pain - Healthline

It helps support the spine and abdomen. It's important for stabilizing the spinal joints and preventing injury during movement. Muscles worked: transverse ... 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times.5.PartialcurlsTheabdominalmusclesplayasignificantroleinsupportingthespine.Strongabdominalmusclescanhelpmaintainproperhipalignment.Thiscancontributetooverallcorestrengthandstability.Musclesworked:rectusabdominus,transverseabdominisLieonthegroundwithyourfeetflatonthefloor,keepingyourkneesbent.Crossyourhandsoveryourchest.Takeadeepbreath.Whileyouexhale,braceyourabdominalsbypullingyourbellybuttonintowardyourspine.Slowlyliftyourshouldersoffthegroundafewinches.Trytokeepyourneckinlinewithyourspineinsteadofrounding,toavoidpullingupwithyourneck.Returntostartingposition.Repeat10times.Perform3sets.WarningsAlwaysconsultadoctorbeforebeginninganewexerciseprogram.Ifyouexperiencedatraumaticinjurysuchasafalloraccident,alwaysseekmedicalhelpandfurtherevaluationtoruleoutseriousconditions.Iftheseexercisescauseyourbackpaintoincrease,stopandseekmedicalhelp.Onlyworkwithinyourphysicallimits.Doingtoomuchtoofastcanincreasebackpainandslowthehealingprocess.ThetakeawayLow-backstrengtheningexercisesareanexcellentwaytopreventrecurringlowbackpain.Strongercoremuscleshelpincreasestability,decreaseyourchancesofgettinginjured,andimprovefunction.Modifyingdailyactivitieslikesquattingdowntopickupitemscanalsohelppreventlowbackpainormusclespasms.Startincorporatingthesesimple,equipment-freeexercisesintoyourdailyroutineandreapthebenefitsforyearstocome.MindfulMoves:15MinuteYogaFlowforBackPainNatashaisalicensedoccupationaltherapistandwellnesscoachandhasbeenworkingwithclientsofallagesandfitnesslevelsforthepast10years.Shehasabackgroundinkinesiologyandrehabilitation.Throughcoachingandeducation,herclientsareabletoliveahealthierlifestyleanddecreasetheirriskfordisease,injury,anddisabilitylaterinlife.She’sanavidbloggerandfreelancewriterandenjoysspendingtimeatthebeach,workingout,takingherdogonhikes,andplayingwithherfamily.LastmedicallyreviewedonApril30,20194sourcescollapsedHealthlinehasstrictsourcingguidelinesandreliesonpeer-reviewedstudies,academicresearchinstitutions,andmedicalassociations.Weavoidusingtertiaryreferences.Youcanlearnmoreabouthowweensureourcontentisaccurateandcurrentbyreadingoureditorialpolicy.ChouR,etal.(2007).Diagnosisandtreatmentoflowbackpain:AjointclinicalpracticeguidelinefromtheAmericanCollegeofPhysiciansandtheAmericanPainSociety.DOI:10.7326/0003-4819-147-7-200710020-00006DaulR.(2005).Strengtheningexerciseprogramforlowbackpainrelief.spine-health.com/wellness/exercise/strengthening-exercise-program-low-back-pain-reliefQuickertreatmentoflowbackpainleadstofasterimprovementandlowerhealthcarecostsandutilization.(2017).sciencedaily.com/releases/2017/02/170206084915.htmShiptonEA.(2018).Physicaltherapyapproachesinthetreatmentoflowbackpain.DOI:10.1007/s40122-018-0105-xMedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSS,Fitness—ByNatashaFreutel—UpdatedonFebruary24,2020Readthisnext5GentleBackPainStretchesforSeniorsMedicallyreviewedbyPeggyPletcher,M.S.,R.D.,L.D.,CDEBackpainiscommonasweage.Herearefivegentlestretchestotrywhileseatedinachair.Theymayhelpeasesomeofthepain.READMORE10StretchesforSciaticaPainReliefMedicallyreviewedbyAmyElizabethWolkin,PT,DPT,MBAThetelltalesymptomsofsciaticnervepainareseverepaininyourback,buttocks,andlegs.Thepaincanbesoexcruciatingthatyoudon’tevenwant…READMORE4EasyBackFatExercisesMedicallyreviewedbyPeggyPletcher,M.S.,R.D.,L.D.,CDEHerearefoursimpleexercisestohelpstrengthenandtightenyourbackaswellasreducebackfat.READMOREKyphosisExercisestoTreataRoundedUpperBackKyphosis,oraroundedupperback,iscommoninelderlyadults.Ifyou’retryingtopreventortreatkyphosis,practicetheseexercisesforkyphosis.READMORE5EasyRhomboidExercisestoDefineYourBackMedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSSIfyou’rehopingtoimproveyourpostureandstrengthenyourback,you’llwanttoworkoutyourrhomboidmuscles.Trythesefiveexercisestoget…READMOREScoliosisExercisesYouCanDoatHomeMedicallyreviewedbyLaurenJarmusz,PT,DPT,OCSScoliosisischaracterizedbyanS-orC-shapedcurveinthespine.Inthisarticle,wesuggestafewexercisesforpeoplewithscoliosis,aswellas…READMOREFixingUpperBackandNeckPainMedicallyreviewedbyDeborahWeatherspoon,Ph.D.,MSNIt’sanavoidableslouchthatcausesmuchupperback,neck,andshoulderpain,andpressuresthediscsoftheupperspine.Hereishowtohelpfixthe…READMORETheBestExercisesforArthritisBackPainMedicallyreviewedbyGregoryMinnis,DPTThebackisthemostcommonsourceofpain,andarthritiscanmakeitworse.Fortunately,therearemanyexercisesyoucandotohelpeaseyourback…READMOREDeskercize:UpperBackStretchesMedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSSSittingdownforlongperiodsoftimecancausebackproblems.It’simportanttotakebreaksandstretch,evenwhenatyourdesk.Hereareupperback…READMORE