This series of strengthening exercises can help you to manage lower back pain by increasing the strength of the supporting muscles. To experience the most benefit from these exercises, perform them once a day, 3-4 days a week. Consistency is the key to keeping these muscles strong, so even if you feel better or stronger continue to use them to maintain that strength.
PlankBegin in plank position (see photo) with forearms and knees/shins on the floor. Keep torso straight and rigid, body in a straight line from ears to toes, no sagging or bending. Head relaxed looking at the floor. Hold until muscles begin to fatigue (shake slightly). Relax on stomach on the floor, repeat 3 times.
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gluteus maximusLay on stomach with a pillow under your hips, bend right knee to 90 degrees, sole of foot towards the ceiling. Engage glut muscle and lift the leg slightly (don't lift too high or you will engage your lower back). Hold until the glut muscle starts to fatigue, release, repeat both sides 3 times.
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SIDE-LYING HIP ABDUCTIONLay on side with body in alignment, do not lean forwards or back. Tighten abdominal muscles. With knee of top leg locked, raise leg up slowly to about 45 degrees. Hold until muscle starts to fatigue, repeat both sides 3 times.
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HIP LIFTLay on your back, arms at sides, knees bent, feet on floor. Lift hips towards ceiling, squeezing glutes, legs, and abdominals at the top of the motion. Hold until muscles start to fatigue, repeat 3 times.
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*Photography by Ash Nayler.