Pain in the lower back is one of the most common complaints we receive here at South Bay Pain Doctors. While we can always help you when you come into the office, today we are sharing 4 exercises/poses that you can do at home in order to relieve lower back pain. Lower back pain is most often caused by weak abdominal muscles as well as sitting or standing for long periods of time. These exercises can help strengthen the back and abdominal muscles to keep your spine erect and help correct poor posture.
1. Longitudinal Foam Roll Exercise – Lie on top of the foam roller so that the roller is in between the base of your spine and your head. Keep your feet flat on the floor with your arms resting out to your side. Stay in this position for a few minutes to help release pressure from the spine and stretch your back muscles.
2. Superman Exercise – Lie face down on the floor with your arms spread above your head and palms facing each other. Raise your legs and upper body off the floor and hold for 30 seconds or as long as you can.
3. Elevated Hip Raise – Lay on your back with your feet on a box and your knees at at 45 degree angle. Keep your feet shoulder width apart and push your heels against the box and raise your butt off the floor to form a straight line from your knees to the shoulders. Hold for 3 seconds and repeat.
4. Leg Up The Wall Pose – Move your butt so that it is up against the wall and raise your feet above you. Do this pose at the end of a workout to relax the muscles and straighten your back. Hold for anywhere from 5 to 10 minutes.