Lower back problems develop due to overuse and injuries that can be experienced on varying degrees of severity. If these problems go untreated, individuals can become frustrated and discouraged due to the impact it can have on their quality of life. Incorporating preventive stretching exercises will serve as the groundwork for an exercise program that can be implemented daily to decrease painful symptoms and recurring issues with lower back problems.
Bird-Dog Exercise
Begin on all fours with your back in a neutral position, focusing on keeping your core engaged. Place your knees hip-width apart and align your wrists below your shoulders. Inhale and extend your right arm and left leg simultaneously. Point the thumb on your right hand toward the ceiling. Hold this position for one to two seconds, exhale and return to the starting position. Repeat this movement with your opposite arm and leg. Keep a balanced center throughout the movement. Perform a set of 10 repetitions, and progress as necessary.
Prone Back Extension Exercise
Relax on your stomach with your legs extended. Rest your arms at your sides with your palms down. Keep your neck in a neutral position, allowing your eyes to focus on the floor. Inhale and lift your head and shoulders off of the floor while you contract your hip muscles. Exhale and return to the starting position. Perform a set of 10 repetitions.
Pelvic Lifts Exercise
Rest on the floor with your knees bent and arms crossed over your chest. The bottoms of your feet should touch the ground. Contracting your gluteal and core muscles as you inhale and lift your hips toward the ceiling, up to a comfortable height. Hold this position for one to five seconds. Exhale and slowly return to the starting position. Perform a set of 10 repetitions.
Knee to Chest Exercise
Relax with your legs extended and your head resting on the floor. Slowly grasp your right knee with your hands. Exhale and bring this knee toward your chest. Hold for this position for 10 seconds. Inhale and relax your right leg to the floor. Repeat this motion with the left side of your body.
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