Strengthen your muscle for lower back pain!

Strengthen your muscles for lower back pain!

The main causes of lower back pain are muscle imbalance and poor posture. To strengthen the lower back, you may perform the following exercises:

Bridging

Knees bent 90 degrees, back neutral,
engage core.

Raise hips till aligned
with knees and shoulders.

Hold for 3 deep breaths. Slowly lower down.

4 or 2 point kneeling

Place hands directly below shoulders, align head and neck with your back.

Tighten abdominal muscles without moving spine or pelvis. Raise opposite arm & leg off the floor.

Hold for 3 deep breaths. Repeat other combination.

Perform these exercises for 1-3 sets of 15 repetitions. All exercises must be done in a slow smooth, controlled manner.
Progress gradually. Begin doing 1 set, slowly increase to 3 sets.

 

Did you know?

  • 80% of the population will experience low back pain at some points in their lives.
  • 68% believe their quality life decreases as a result of their pain.

Source: global pain index 2017