Strengthen your Lower Back and Hips
Do you find yourself suffering from lower back pain? Perhaps it goes away for a little while then creeps back in days, weeks, months or even years later. This could be a clear sign that it is time to strengthen the muscles of the lower back and the surrounding areas like the glutes, hamstrings and obliques. Here are five of my favorite exercises to help rehab and alleviate recurring back and hip pain.
Begin laying on your back, arms by your side, knees bent at about a 45 degree angle and feet about hip width apart and flat on the ground. Press your hips up to the sky, squeezing your glutes at the top and slowly releasing and returning to the ground. Do 2-3 Reps, 10-15 times.
On all fours (knees and palms), squeeze your abdomen tight and straighten your back to create a stable core. Lift up on your right arm and left leg simultaneously. Keep your arm straight out in front of you and leg straight behind you so that they both are in a straight line with your back. Lower back to start position. Do 2-3 Reps, 10-15 times on both sides. For a bit of a challenge hold your position at top for 10-15 seconds.
Start laying on the floor face-down with arms over head and feet about shoulder width apart. Lift your feet, legs, shoulders and arms off of the ground as you bend at your low back. Make sure you inhale filling your tummy full of air as you rise up and exhale coming back down to start. Do 2-3 Reps, 10-15 times.
Lie in a straight line from head to feet on your left side. Resting on your forearm and elbow directly underneath your shoulder, gently contract your abdomen and lift your hips straight up off the ground. Make sure you maintain a straight line with your body, hips remain untilted and head in-line with your spine. Hold 15 seconds and repeat 2-3 times on both sides for as long as you can with proper form. If this is too advanced, simply begin on your knees.
Begin laying on your right side, head rested on the inside of your arm, legs stacked and bent and feet side by side. Keeping your heel and forefoot touching, slowly open your legs until you feel a squeeze on the outside of your hip or glutes. Lower back to start. Do 2-3 Reps, 10-15 times. Progress to using a closed loop resistance band around your thighs when these become too easy to perform.
Other tips and tricks to help you back can be found here. Think strong,stable and pain free!
– CASEY EDMONDS, CHC