October 21, 2018
5 Minutes to a Better Back

5 Minutes to a Better Back

by Berkeley Wellness  

These three lower back exercises can help reduce or prevent back pain. All of them target the core muscles (abdomen, back, and pelvis), which are responsible for keeping the spine stable.

A caveat: Although exercise is one of the best things you can do for low back pain, too much or the wrong kind of exercise can do more harm than good. So anyone with long-standing back pain should be medically evaluated before beginning an exercise program of any kind.

1. Back extension. Lie on your stomach and use your hands to push your upper body off the floor. Gently tighten your abdominal and buttock muscles. Hold for 5 seconds, then let your back relax as you lower your torso. Repeat 10 times.

2. Pelvic tilt. Lie on your back with your knees bent, feet flat on the floor, arms at your sides. Tighten your abdominal muscles so that the small of your back presses toward the floor. Hold for 5 seconds, then relax. Repeat 10 times.

3. Bridge. Lie on your back (as described for the pelvic tilt). Tighten your abdominal and buttock muscles and slowly raise your hips so your body forms a bridge. Hold for 5 to 10 seconds, then slowly lower your body. Repeat 10 times.

See also: Exercise Away Your Back Pain.