back pain

6 EXERCISES TO STRENGTHEN THE LOWER BACK

Doing exercises can help alleviate and prevent lower back pain. People with lower back pain should also pay attention to their general posture and how they carry heavy objects to identify movements that may be responsible. Anyone experiencing lower back pain that is severe or does not go away with gentle stretches and exercise should make an appointment with a doctor. If any of these back exercises make the pain worse, it is vital to stop doing them immediately and consult a doctor. Below are 6 exercises that strengthen the lower back and may help people manage lower back pain:

  • 1. Bridges

To perform a bridge:

  • Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
  • Press the feet into the floor, keeping the arms by the sides.
  • Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
  • Squeeze the buttocks with the shoulders remaining on the floor.
  • Lower the buttocks to the ground and rest for a few seconds.
  • Repeat 15 times and then rest for 1 minute.
  • Do 3 sets of 15 repetitions.
  • 2. Knee-to-chest stretches

To perform the knee-to-chest stretch:

  • Lie on the back on the floor.
  • Bend the knees, keeping both feet flat on the floor.
  • Use both hands to pull one knee in toward the chest.
  • Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.
  • Return to the starting position.
  • Repeat with the opposite leg.
  • Repeat with each leg 2–3 times twice a day.
  • 3. Lower back rotational stretches

To perform the lower back rotational stretch:

  • Lie back on the floor with bent knees and feet flat on the ground.
  • Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side.
  • Hold the position for 5–10 seconds.
  • Return to the starting position.
  • Gently roll the bent knees over to the opposite side, hold, and then return to the starting position.
  • Repeat 2–3 times on each side twice a day.
  • 4. Draw-in maneuvers

To perform the draw-in maneuver:

  • Lie back on the floor with knees bent and feet flat, keeping the arms by the sides.
  • Breathe in deeply.
  • While breathing out, pull the belly button toward the spine, tightening the abdominal muscles and keeping the hips still.
  • Hold the position for 5 seconds.
  • Repeat 5 times.
  • 5. Pelvic tilts

To perform this lower back flexibility exercise:

  • Lie back on the floor with knees bent and feet flat, keeping the arms by the sides.
  • Gently arch the lower back and push the stomach out.
  • Hold for 5 seconds, then relax.
  • Flatten the back and pull the belly button in toward the floor.
  • Hold for 5 seconds, then relax.
  • Increase the number of repetitions daily, building up to 30.
  • 6. Lying lateral leg lifts

To perform lying lateral leg lifts:

  • Lie on one side with the legs together.
  • Keep the lower leg slightly bent.
  • Draw the bellybutton into the spine to engage the core muscles.
  • Raise the top leg about 18 inches (about 46 cm), keeping it straight and extended.
  • Hold the position for 2 seconds.
  • Repeat 10 times.
  • Turn onto the other side of the body and repeat, lifting the other leg.
  • Perform 3 sets on each side. https://www.nhs.uk/conditions/back-pain/treatment/
back pain, Best exercises for Pars Defect

BEST EXERCISES FOR PARS DEFECT

(1) Double knees to chest

Lie on your back with your knees bent and your feet on the floor. Tighten your stomach muscles and push your lower back into the floor. Pull both knees up towards your chest. Hold this pose for 5 seconds then lower the legs back down to the ground. Relax and then repeat. Work to repeat up to 10 to 20 times.

(2) Partial curl

Lie on your back with your knees bent and your feet on the floor. Draw in your abdomen and tighten your stomach muscles. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don’t hold the breath.

(3) Gluteal stretch

Lie on your back with both knees bent. Rest your right ankle above the knee of your left leg. Grasp the thigh of the left leg and pull toward your chest. You will feel the stretch along the buttocks and possible along the outside of your hip. Hold the stretch for 15 to 30 seconds. Repeat the exercise with your left ankle resting on your right knee. Do this exercise 3 times with each leg.

(4) Quadruped arm and leg raise

Get down on your hands and knees. Pull in your belly and tighten you abdominal muscles to stiffen your spine. While keeping your abdomen tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm & leg slowly and change sides. Do this 10 times on each side.

(5) Dead bug

Lie on your back with knees bent, arms at your sides and feet on the floor. Draw in your abdomen and tighten your abdominal muscles. Keeping the legs bent, lift one leg off the floor and hold it for 5 seconds before lowering it to the ground and lift the other leg for 5 seconds. Next, lift one arm over the head, hold it for 5 seconds then lower it. Repeat with the other arm. Once this becomes easy you can double up, lifting a leg and the opposite arm at the same time. Repeat this sequence for 5 to 10 repetitions in sets of three.

(6) Pelvic tilt

Lie on your back with the knees bent and the feet flat against the floor. Pull your belly button toward the spine using your abdominal muscles and focus on pressing the lower back flat against the floor. Hold this position for 10 to 15 seconds and then relax. Do 10 repetitions in sets of three.

https://www.nhs.uk/conditions/physiotherapy/how-it-works/