Low Back Pain Exercises
Low back pain affects most everyone at some point in his or her life.
According to the National Institute of Neurological Disorders and Stroke (NIH), low back pain is the most common cause of job-related disability and the second most common neurological ailment in the United States.
Tips to Avoid Low Back Pain
The Scott & White Department of Physical Medicine & Rehabilitation recommends the following tips to help avoid back pain:
- Use a chair with a firm back support.
- Sit with your knees a little higher than your hips.
- Avoid sitting for long periods. Stand up and walk around at least twice every hour.
- Stand with one foot in front of the other, taking the pressure off your back.
- If you have to stand for a while, shift your weight from one foot to another.
- Maintain a normal weight. Too much weight puts pressure on your bone, joints and disks.
- Eat healthfully and nutritiously. If you’re too light, you risk osteoporosis.
- Don’t smoke. Your disks won’t get good blood flow.
- Bend and lift properly. Use your knees, not your back.
- Do core stabilization exercises.
Exercises for Low Back Pain
- Frontal Core Stretch
- Backward Bend
- Single Leg Pull
- Hamstring Stretch
- Pelvic Tilt
- Hip Lift
- Side Bridge