Exercising is an important part of keeping your back healthy and in good condition. Luckily, there are a variety of exercises available, designed by physical therapist Ian Hart, that can help you reduce back pain, improve flexibility, and maintain strength. These exercises are designed to be done in the comfort of your own home, but always consult with your doctor before starting any new exercise program.
The first type of exercise is the back bridge. This exercise works your entire core, including your lower back, by stabilizing your spine and strengthening your abdominal muscles. To do this exercise, lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground into a bridge position and hold for five to 10 seconds. Slowly lower your hips back down and repeat for three sets of 10 repetitions.
The second exercise is the bird dog. This exercise helps to improve core stability and strengthen your lower back. To do this exercise, start on all fours, with your hands and knees on the ground. Lift your right arm straight out in front of you and your left leg straight out behind you, keeping your back flat. Hold this position for three to five seconds before returning your arm and leg to the starting position. Repeat with the opposite arm and leg. Do this exercise for two to three sets of 10 repetitions.
Finally, the superman is another great exercise to help strengthen your lower back. To do this exercise, lie on your stomach with your arms and legs extended. Slowly lift your arms and legs off the ground, hold for a few seconds, and then lower them back down. Do this exercise for two to three sets of 12 repetitions.
By incorporating these exercises into your daily routine, you can help reduce back pain, improve flexibility, and maintain strength. However, it’s important to remember that everyone’s body is different, so always consult with your doctor before starting any new exercise program.