Wellness Tuesday: 5 Exercises to Help Lower Back Pain
bird dog exercise
For years I have dealt with significant back pain. This has been a Catch-22 because I need to lose weight, yet I often injure my back when exercising. I move frequently in my job and am beginning to see some weight loss. However, there are times when the pain is too much. When this is the case, I just need to relieve the stress. Even sitting down for 2-3 minutes to relieve the stress makes a world of difference. Back pain is serious business and not something to be taken lightly. The most important aspect of dealing with the pain is to see a physician. However, if a physician allows, a few exercises to help with lower back pain include:
bridiging exercise
- Wall sits—stand against wall and slide down with back flat against the wall; hold for 10 counts
- Knee to Chest—lie flat on the floor, bend knee and bring to chest. Hold for 15-30 seconds.
- Bridging—lie on back with knees bent and lift hips off the floor until shoulders, hips and knees in a straight line.
- Bird Dog—Start on hands and knees; lift and extend one leg behind you and hold for 5 seconds. Then switch to the other leg. If possible, hold out the opposite hand of the legs that is extended.
- Leg lifts—lay flat on back with one leg straight and the other leg bent. Lift the straight leg and hold for 10 seconds.
Each of these exercises can be done in repetitions of 8-12. What are some lower back pain exercises you enjoy?