Best exercises for the lower back
The lower back is a complex and delicate system of muscles, bones, and nerves. It's responsible for supporting the upper body and allowing us to move freely. However, the lower back is also prone to injury and pain.
One of the best ways to keep your lower back healthy and strong is to exercise regularly. Exercise helps to strengthen the muscles that support the lower back and improve its flexibility. It can also help to reduce pain and inflammation.
Here are some of the best exercises for the lower back:
This stretch helps to loosen up the muscles in the lower back and hamstrings.
To do this stretch, lie on your back with your knees bent and your feet flat on the floor. Bring one knee up to your chest and hold it there with both hands. Gently pull your knee towards your chest until you feel a stretch in your lower back. Hold the stretch for 10-30 seconds and then repeat on the other side.
This exercise helps to strengthen the core muscles and improve spinal stability.
To do this exercise, start on your hands and knees with your back flat. Extend your right arm and left leg out straight. Hold for 5 seconds, then return to the starting position. Repeat on the other side.
This exercise helps to strengthen the glutes and hamstrings, which can help to support the lower back.
To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Raise your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for 5 seconds, then lower back down to the starting position.
This exercise helps to improve spinal mobility and flexibility.
To do this exercise, start on your hands and knees with your back flat. As you inhale, arch your back and look up at the ceiling. As you exhale, round your back and tuck your chin to your chest. Repeat 10-15 times.
This exercise helps to strengthen the core muscles and improve spinal stability.
To do this exercise, lie on your stomach with your arms and legs extended. Raise your arms and legs off the floor and hold for 5 seconds. Then, lower back down to the starting position.
These are just a few of the many exercises that can help to strengthen and improve the flexibility of your lower back. It's important to start slowly and gradually increase the intensity and duration of your workouts over time. If you have any pain, stop the exercise immediately and consult with a doctor or physical therapist.
Tips for doing lower back exercises safely
If you have any concerns about doing lower back exercises, be sure to talk to your doctor or a physical therapist.
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Dr. Michael Dickerson
Dr. Michael Dickerson is a graduate of Parker College of Chiropractic. Upon Graduation, Dr. Dickerson practiced in Bastrop, LA before returning home to Northwest Arkansas. Dr. Dickerson has always focused on obtaining the best result for his patients and staying current on the best neuro spinal biomechanical treatments in the profession.