Core Exercises to Alleviate Lower Back Pain
Lower back pain affects millions of adults throughout the United States every year. Whether it’s the new chair that you’re sitting in at work, or consistently poor posture as a result of using digital devices, lower back pain can have a wide range of causes. Regardless of the cause of your back pain, it's not fun and sometimes it seems that there's really nothing to be done about it. But there is good news ... there are specific exercises that can help to strengthen your core and soothe the pain before it has the opportunity to get worse. Here are some of the best core exercises that can help ease your lower back pain.
4 Easy Back Pain Exercises
- Tabletop Leg Press – This is a very easy exercise that can dramatically strengthen your core. Start by lying on your back, face up, with your knees bent 90 degrees and placed over your hips. Slowly contract your abdominal muscles to press your back into the ground. Crunch up a small amount and put your hands on your quads. Push your quads into your hands and use your hands to press them away. The movements should cancel out so that you appear to be still, but the two sets of muscles are pushing against each other.
- Forearm Plank – Planking has been everywhere the past couple of years, so there’s a good chance you’ve already tried this exercise. Start by placing your forearms on the ground. Your elbows should be beneath your shoulders. Face your hands forward and leave your arms parallel. Slowly extend your legs out and rest your toes on the ground. From a third-party perspective, your body should look like a perfectly straight line from your heels to your shoulders. Squeeze your core, glutes and quads and move your body accordingly to keep your back as straight as you can. If possible, have someone else make sure you are not dropping your hips or raising your backside in the air. Hold this for as long as possible.
- Dead Bug – Don’t worry, there aren’t actually any dead bugs involved in this exercise! Lie on your back and extend your arms towards the ceiling. Place your legs in a tabletop position. Move your right leg forward so that it is straight. At the same time, drop your left arm. Let both hover a few inches over the ground. Keep your core engaged throughout the exercise and press your lower back into the floor. Return your arm and leg to the starting position and do the same on the other side.
- Reverse Lunge – Reverse lunges are a good way to build muscle and improve your core, and can go a long way toward alleviating your lower back pain. Start the exercise by standing with your feet on the ground and shoulder-width apart. Place your hands on your hips or behind your head. Using your left foot, step back a couple of feet on the ball of your foot with the heel off of the ground. Bend your knees to make two 90-degree angles. Push on the heel of your right foot and return to the standing position. Repeat the exercise on the other side.
Stop Living With Back Pain
Back pain may be the most common complaint for people over 30 and athletes of all ages. Far too many of us feel there's nothing to be done about back pain other than learning to live with it. But, if you're willing to do a few simple core exercises several times a week, your lower back pain can be a thing of the past. Or, at the very least, dramatically reduced, making life much more pleasant. So, what have you got to lose but a little investment of your time. Give the core exercises above a try and let us know how it works out.
RX Fitness Equipment Is Here to Help You Make the Best Choices
If you're dealing with lower back pain and you'd like to discuss possible solutions with a professional, the team at RX Fitness Equipment is happy to recommend one of the hundreds of personal trainers and professional coaches we work with. If you're looking for a great selection of fitness equipment and accessories, we carry the top brands to fit every goal and budget. And, for some great advice about equipment and accessories, don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.
Contact Tim Adams for a free consultation or stop by the store and take something for a test drive. We’re here to help.