5 lower back exercises to prevent back pain

 5 lower back exercises to prevent back pain

Low back pain (LBP) is the most common chronic pain condition in the United States, with 60-80% of adults experiencing it regularly. While many conditions can lead to lower back pain, insufficient core strength is a common causative factor.

Excessive jobs that don't require a lot of movement and time spent sitting can lead to muscle imbalances and weak core muscles, increasing your risk of lower back injuries. Here are some of the common reasons why increased sitting time leads to back pain:

The deep core muscles must resist long contractions to support and stabilize the spine. When we sit in a chair all day, the heart remains relatively inactive. This results in a decrease in the signal from the brain to the heart that tells it to "turn on" and protect the spine when needed.

The main lumbar, one of the strongest muscles of the hip, originates from the lumbar spine. Sitting can shorten this muscle, which puts chronic stress on the lower back.

The gluteal muscles, which are the powerful hip extensor muscles, become stretched and weak, which is called "gluteal amnesia." These muscles then become unable to perform their function in the usual activities of daily living, forcing other muscles, such as those in the lower back, to compensate.

While it's not realistic to completely avoid sitting, certain exercises can help reduce your risk of developing lower back pain. Here are five effective lower back exercises that you can do anywhere to prevent back pain.

board

Tried and tested, nothing improves core stability like a board. Start by placing your elbows directly under your shoulders and spread your feet one by one until your body is in a straight line. Engage your quads, glutes, and core as you push off the floor through your toes and forearms. Do one to three sets for 30 to 60 seconds, or as long as you can maintain proper form.

Increase your level: To increase the challenge, find an unstable surface. This can be done by placing the forearms or feet on a soft pillow or exercise ball, or by elevating the arm or leg. Your hips and shoulders should remain parallel throughout the exercise.

Stop It: Reduce the challenge by raising the roof. Place your hands or forearms on a bench, table, or railing at a height that is difficult but maintains proper form.

side table

While the standard plank is useful in reducing the risk of lower back pain, the side plank may be more beneficial because it requires activation of the internal and external obliques. It is essential to strengthen these muscles as they help control the rotational movements of the spine. Begin by placing the elbow directly under your shoulder. With your feet stacked or bouncing, push your bottom obliques up until your body is in a straight line. Keep your shoulders and hips stacked. Do one to three sets for 30 to 60 seconds, or as long as you can maintain proper form.

Stop: Lower one knee to the floor for extra support, or find an elevated surface to place your hand or forearm on, which reduces the challenge to your core.

rear extension

Think of the heart as a box. To avoid lower back pain, all sides of the box must be strong and stable. Back extensions help strengthen the back that is often overlooked. With your lower body resting on a large table or bench, let your upper body hang off the floor (you will need a partner or belt to hold your legs on the table). Engage your core completely and extend your upper body until it is in line with your legs. Be sure to avoid reaching beyond 180 degrees (where the upper body is higher than the legs) to reduce the pressure on the lumbar spine. Lower slowly and repeat the process from one to three sets of 10 to 15 repetitions.

Acceleration: Increase the challenge by turning it into an isometric exercise. Hold the upper position for 30 to 60 seconds, or as long as you can maintain proper form.

Elevated Brigade Bridge

Weak gluteal muscles contribute to lower back pain by shifting their work to the lower back. Strong gluteal muscles support activities such as walking, running, squatting and deadlifting, but when they are not strong enough, the back bears most of the load. Start in a seated position with your arms at your sides. Press firmly into your feet and squeeze the glutes to lift the hips, creating a straight line from the heels to the shoulders. Hold for two seconds and then slowly lower. Do one to three sets of 10 to 15 reps.

Level Raise: Increase the challenge by performing this exercise on one leg, keeping your hips level.

dog bird

You may have seen this exercise performed in the gym. It may have been done wrong. To function properly, the torso must remain stable while the arms and legs are moving.

Start in a quadrant position with the core engaged. Slowly raise one arm and the leg opposite the height of the torso. Your hips and shoulders should face the ground. Lower slowly and repeat 10-15 repetitions or hold the upper position for 15-30 seconds. Repeat one to three times on each side.

Lifting: Instead of the usual flexion and extension seen with this movement, try a sideward flying dog. When you reach the top position with the arm and leg extended, move both appendages a few inches laterally. This will greatly increase the main challenge. Slowly return to a lying position and repeat for one to three sets of 10 to 15 reps.

Low back pain is a common and debilitating condition. With a good routine, you can strengthen your abdominal muscles and fibers and reduce the risk of injury. This exercise can only be performed with your own body weight, at home, in the gym or in the office. To further protect your lower back, maintain an upright and occupied posture while working and avoid staying in one position for too long.