Therapist Diaries: 5 strengthening exercises to relieve non-specific lower back pain
Up to 85% of the world population complain of non-specific lower back pain at some point in their lives.
Non-specific lower back pain is characterized by the absence of structural change and no specific disease can be identified as a cause for pain.
As discussed in my previous blog, prolonged bed rest is one of the worst things you can do in an attempt to alleviate back pain. Recovery relies on movement and research has shown that exercise is effective in relieving back pain.
Below are 5 exercises to strengthen your back and provide lower back pain relief.
Bridging
Lie on your back with your knees bent. Lift your hips off the floor and hold this position for five seconds. Return to starting position and repeat the above.
2. Bird dog
Start from four-point kneeling. Elevate your right arm and left leg while making sure that your shoulders and hips are parallel to the floor. Hold this position for 10 s, then return to starting position. Alternate to your left arm and right leg. Hold the position for another 10 s before returning to starting position. Repeat the above.
3. Superman
Get onto your tummy with your legs and arms extended. Raise your arms and legs off the floor and hold for 10 s. Return to starting position and repeat the above.
4. Draw in maneuver
Rest on your back. Pull your belly in towards the direction of the floor and hold for 10 s. Make sure that there is no gap between your back and the floor. Return to starting position and repeat the above.
5. Wall sits
Stand with your back against the wall and slide down until your thighs are at a 90 degrees angle to the ground. Return to starting position and repeat the above.