Posted on: 23 May 2022
If you have back pain, you may have questions about the best ways to build strength in your back while also relieving pain. Improving mobility and strength are both great ways to see benefits in your health.
In physical therapy or spinal rehab, you may work with a professional to perform a variety of exercises that benefit your back and reduce pain. These are some exercises that are beneficial for individuals with back pain.
The bridge is technically a great workout for your gluteus maximus, or your bottom, but it's also an important exercise for your core. This includes your back and parts of your glutes that support your back.
You'll start this exercise on the floor, bending your knees so that your feet sit flat on the floor, about hip-width apart. You will press the bottoms of your feet into the floor and lift your bottom off the floor. Line your hips with your knees and shoulders before lowering back down. Repeat.
If you suffer from immobility and pain in your lower back, this move is going to relieve some of the tension and help you build strength and flexibility.
To do this exercise, lie on your back, bending your knees so the bottoms of your feet are on the floor. With your hands, pull one knee in toward your chest. Hold it there, feeling your abs contract and your lower back flat on the floor. Repeat this move on the other side. Keep switching.
This move is deceptively tough. It does not look very difficult because it does not involve much movement at all. Still, you are going to get a great core and pelvic floor workout because of it. Plus, you'll relieve tight muscles in your back and build mobility.
Lie on your back, feet on the floor with knees bent (again). Your arms should be flat at your sides. Slowly, arch your lower back and push out your stomach. Allow your belly to fill with air. Hold at the peak before breathing out and bringing your lower back to the floor once again. Hold for a second before repeating the process.
Speak With a Spinal Rehab Provider for More Information
A rehabilitation professional can help you with these exercises and so much more. If you have questions about getting treatment for back pain, exercises and stretches will be a great tool. Make an appointment with a spinal rehab therapist to learn more.Share