Back injuries happen for a variety of reason, including improper lifting, falling or traumatic accidents. Depending upon the severity of the injury, some people require surgery along with rehab and therapy. Rehabilitation is an integral aspect of spinal health to ensure proper posture, core stability, movement awareness and muscular strength surrounding the spinal discs.
Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles.
3 stretching exercises that can help you with tight lower back by @lukasz_grabowski
Thoracic twists by @flexology
Try these thoracic twists to relax the back muscles that are causing you lower back pain. Acute lower back pain is usually caused by spasms (or tightening) of the back muscles which causes them to compress nerves. You can relax these muscles by doing regular daily stretches. Yes, back pain is a process to treat. It usually takes a good 2 months for muscles to finally relax after being shocked by an injury, bad posture or form.
Give your back some love and get back in the gym!
Do the stretches slowly, relax and breath.
Lower Back Strengthening Drill by @lee_training
Your core muscles are rarely the primary movers in athletic performance. Despite their "complementary" role, they can be extremely important in how effectively you express strength. These muscles stabilize the whole torso and allow you to efficiently transfer force produced in an athletic movement. Unfortunately, the lower back (one muscle group of the core) is often neglected. This is in contrast to abdominal muscles, which people will often target significantly more than the lower back. If you want a strong/balanced core, give these lower back exercises and stretches a shot! We're sure you'll see massive improvements in your overall performance!
Performing exercises to work the core muscles can prevent injury, increase stability, and improve flexibility. 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.
Give Yourself a lower back massage with the Silicone Cups
- American Council on Exercise: "Bird-dog," "Glute Bridge."
- American Pain Foundation: "Back Truths: Debunking Common Myths About Back Pain."
- Kell, R. Journal of Strength & Conditioning Research, March 2009.
- La Touche, R. Journal of Bodywork and Movement Therapies, October 2008.
- Long, A. Spine, December 1, 2004.