Did you know that according to the National Academy for Sports, the percentage of the U.S. adult population that will experience lower back pain is 80%? Although that statistic is striking, it ensures that you’re not alone and many others (at least 26 million) or dealing with the same issues.
Since so many are affected, there’s a need for greater awareness of exercises that can both treat and prevent chronic lower back pain. Those who typically are affected by chronic lower back pain typically possess having a weak core, which is the result of not exercising enough and have a less-active lifestyle. Does sitting in an office chair all day sound familiar? You have lower back pain and it’s in your own best interest to fix it, so you can start enjoying life more. For that reason, it’s required to both stretch and strength your core.
Having six-pack abs might help your case, but that’s not enough to relief yourself completely of lower back pain and it’s definitely not a requirement for feeling better in the first place! Rather, think of your core as an intricate system that works as a whole to support excellent posture and ideal movement patterns.
Below you’re going to find exercises that will strengthen and stretch your stabilization systems. The reason to act on these exercises is to relieve tension in your back, as well as start to develop a strong core foundation, which will better your posture, rather than increase the size of your muscles.
Enjoy!
Lower Back Stretches:
Perform 2-4 sets for each of the following!
1. Hamstring Stretch
To start, lie down on your back on a mat, having your arms by your side with your legs in extension fully. Life your leg straight into the air, resembling a 90-degree angle with your torso. You should feel the stretch in your hamstrings. Support the leg with your hands or you can also use a resistance band. Hold the stretch for 30 seconds and then repeat the same with your opposite leg.
2. Knee to Chest Stretch
Lay down on your back and have your arms by your side with your legs fully extended. Then, lift your right leg off of the mat and bring it close to your chest. You’ll feel the stretch both in your glutes and lower back. Hold the stretch for 30 seconds and then repeat with the opposite leg.
3. Child’s Pose Stretch
First, sit on your shins on a mat. Hold your arms out straight above your head and then bend at your hips, which will lower your torso towards the mat. Keep your arms fully extended, while resting your palms face down on the mat. Position your head so that you’re looking down towards the floor. Do this stretch for 30 seconds.
Lower Back Exercises
Perform 2-4 sets for each of the following!
4. Wall Sit
Stand having your back against and wall and then squat down. Do this by walking your feet out until your quads are parallel to the ground and your knees are at a 90-degree angle. Having your feet should-width apart and your toes pointing straight ahead is a must. Hold this position for 30 seconds if possible. Otherwise do more sets for less time.
5. Bridge
Start by lying down on your back on a mat (or carpet) with your arms by your sides, with the knees bent. Make sure the knees are shoulder-width apart and the toes are pointing straight ahead. This is how you start. Then, while keeping your head and upper back on the ground, lift your butt to the point where your back and ground are at a 45-degree angle. Lower your back to where you started and repeat.
6. Side Plank
Lie on your left side on a mat and life your torso by resting your weight on your left forearm. Have your feet stacked on top of each other and prop your body off the ground, forming a straight diagonal line. Hold this position for 30 seconds and after you’re done switch sides.
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