Experiencing lower back pain? You’re not alone.Â
Many people suffer from lower back pain, often caused by sedentary lifestyles or incorrect posture. The good news is there are simple exercises you can do at home to help alleviate your symptoms.Â
Scott and Romona, physical therapists with SST Rehab who see patients from the SoDo office of Orlando Orthopaedic Center, demonstrate some easy exercises to help relieve lower back pain.Â
1. Pallof Press
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Position: Stand with your feet shoulder-width apart, knees slightly bent, core engaged, and back flat.
Exercise: Lean forward towards a wall, press for three seconds, then pull back into the chest.
Repetitions: Do ten repetitions.
Intensity Variation: Adjust the difficulty by moving closer or further away from the wall.
2. Glute Bridges
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Position: Lie on your back with knees bent 90 degrees and feet hip-width apart. Keep your abdominals tight.
Exercise: Lift your hips, hold for about three to five seconds, and lower back down.
Repetitions: Perform a set of 10.
Progression: For more challenges, try one-legged bridges.
3. Bird Dog
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Position: Start on all fours with a flat back and tight stomach. Ensure your belly button is drawn in.
Exercise: Extend the opposite arm and leg while maintaining a neutral spine.
Repetitions: Do ten reps on each side.
Progression: Increase the hold time or add more reps or sets for greater difficulty.
Tips for Success
- Consistency is Key: Regularly performing these exercises can improve your lower back pain significantly.
- Mind Your Form: Always maintain the correct posture to prevent injury and maximize effectiveness.
- Listen to Your Body: If any exercise causes pain, stop immediately and consult a healthcare professional.
Low back pain doesn’t have to be a constant companion in your life. These simple, at-home exercises can strengthen your back, improve posture, and reduce discomfort. Remember to take it slow, focus on your form, and progressively increase the intensity as you get stronger.
