The lower back is a region of the body that often gets victimized by pain. According to the American Chiropractic Association, 31 million Americans experience low-back pain at any given time. The hips are an area of the body that often gets victimized by fat and pain. Although it's not as common, fat can also accumulate on the lower back. In either case, exercises can be utilized.
Function
Exercises for the lower back and hips can serve dual purposes. They are used to strengthen the muscles, which can improve posture and help increase range of motion. Keeping the muscles strong can also prevent pain from developing in both areas as you get up in age. They can also reduce the chances of suffering an injury.
Back Extensions
Back extensions are a common lower back exercise that are done with the assistance of a stability ball. To do these, lie across the ball on your stomach with your hips right at the center point. Place your hands on the sides of your head and fold your body in half, coming downward to the ground. Extend your body back up by contracting your lower back muscles, which are called the erector spinae. To give yourself more support, place your feet against a wall.
Superman
Supermans are a lower back exercise that is done from a face-down lying position on the floor. To do these, extend your arms straight out over your head. Lift your arms and legs at the same by arching your back so the only thing that is touching the ground is your pelvis and lower abdomen. Lower yourself back down and repeat for a series of reps.
Side Leg Lifts
Side leg lifts are an exercise that targets the outside of the hips and the glutes simultaneously. To do these, lie on your side with your left leg bent 90 degrees and beneath you. Extend your right leg straight out and lift it up in the air. Lower it back down until it is just above the ground and lift it back up. Do a series of reps and switch sides. These can be made harder by wearing ankle weights.
Hinges
Hip hinges are done from a standing position with your feet about the width of your hips apart. Lift your right leg off the ground and, while keeping it straight, bend at the hips so it goes behind you. Your body should be in a straight line from your heel to your shoulders. Do a series of reps and change sides. To get some lower back recruitment, hold on to dumbells as you do this exercise.
Identification
Corrective exercises can be done to treat and reverse pain in the lower back and hips. An example of a corrective exercise would be a lying leg lift on your back. To do these, bend one knee 90 degrees and place your foot flat on the ground. Straighten your other leg and lift it up about 3 to 4 inches. Hold it for 5 to 10 seconds and lower it back down.
Another corrective exercise is a shoulder bridge. To do these, lie on your back with your knees bent and feet close to your glutes. Lift your hips up in the air until your thighs are about parallel to the ground. Hold for 5 to 10 seconds and lower your hips back down.
Member Comments