Excercises For Low Back Pain

Effective Excercises For Low Back Pain

If you suffer from low back pain or have a weak lower back, here are a few simple exercises that strengthen the small, stabilizing muscles around the vertebrae (placing minimal stress on the spine itself).

1.  Front Plank

Strengthening exercise for back, abs and neck (also strengthens arms and legs)

Lie on your belly with your elbows directly under your shoulders. Engage your stomach and lift your midsection off the ground, forming a straight line from head to heel.

2.  Side Plank

Strengthens the obliques (side abdominal muscles)

Lie on your side with your upper body propped up by your elbow. Take a breath, then lift your hips off the ground, driving your outside hip toward the sky until your body forms a straight line. Hold this position and then repeat on the other side.

3.  Birddog (Opposite Arm and Leg Extension): 

Strengthens muscles running down sides of spine, back of shoulders, hips and buttocks

Begin on all fours, hands directly under your shoulders and knees directly under your hips.
Keep head aligned with spine (to help avoid tilting head, look at floor).
Keep buttocks and abdomen tight. Do not arch the back.  Lift one arm up and forward until it is level with torso; simultaneously lift the opposite leg in the same manner. Keep arm, spine, and opposite leg aligned as if they are forming a tabletop.  Balance yourself for 5 seconds then slowly return to starting position. Switch sides and repeat. Remember to breathe. Do ten repetitions.