Spinal Stability and Low Back Pain
Published on under Back Pain
For abdominal strengthening, one exercise that works well is a spine-sparing sit-up. Place the hands behind the lower back to prevent flattening of the lumbar curve and lift the head and chest as a unit a few inches off the floor, hold for ten seconds, and repeat to tolerance (five to ten reps to start out with).
To strengthen your sides, try a side-bridge or side-plank (from feet or knees), holding for ten seconds and repeating as tolerated.
To strengthen the back, try the front plank. Rest on your forearms in a push-up position for ten seconds and repeat as tolerated. The bird dog is another good exercise. Kneel on your hands and knees and raise the opposite arm and leg without twisting the trunk and hold for ten seconds, repeat with the other arm/leg.
For improved balance, stand on one leg with your eyes open or closed (if able) as long as you can. This stimulates the neuromotor system. Be safe, and do these in a corner to prevent falling!
Make these exercises a habit. Consistency will help improve low back function and you’ll reduce your risk for a future episode of low back pain!
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