10 Best Lower Back Exercises to Relieve Low Back Pain - Ask Doctor Jo

Hello, we are all Doctor Jo and Remy, and today we are going to show you the 10

best

exercises

for the

lower

back

. then let's get started. That's why some people ask me how many of each exercise I should do. Well, it really depends on whether you have an injury or are just looking to get stronger in general. I always recommend trying 10 of each and seeing how you feel, but if you have a specific injury, be sure and talk to your

doctor

or physical therapist about how many you should do first. Number 1, pelvic tilt. Again you will see the pelvic tilt in many different places.

It's really a great way to exercise everything: your

lower

back

, your hips, and even your knees a little bit because all of that is connected. so it's good to start first. For the supine pelvic tilt, lie on the floor with your legs raised and feet flat on the floor. and imagine that you are trying to crush your hand if it were under you. so push down, rotate your hips and come back up. number two, bridge. The bridge is a great exercise not only for the lower back but also for the hamstrings and gluteus maximus. It's just a good general exercise to get everything nice and strong.

To do a bridge, lift both knees and place your feet flat on the floor. You can put your arms at your sides and then lift your butt off the floor to about level. so you don't want to arch your back and you don't want it to sink, just lift it up and then lower it slowly. number three, the dead bug. So the dead bug is an excellent strengthening exercise for the lower back. make sure you do it correctly. You want to be in a pelvic tilt while doing this, so if you feel like you can't maintain that tilt, you may not be ready for this exercise.

For the dead bug exercise, place your back in a pelvic tilt position. flatten it and then lift one arm and the opposite leg slightly. keep your back flat on the floor. number four, a modified table. The plank is great for strengthening your core and trunk area. If you've already passed the modification, you can make a normal table, but you'll probably want to start with a modified table. Make sure to squeeze your gluteal muscles and stay in a fairly straight line. You don't want your butt to rise or sink. For a modified plank, start on all fours on your knees and then lower yourself onto your elbows trying to straighten your body as much as you can.

Squeeze your buttocks. Number five, modified side plank. So, just like with the board, you want to make sure you stay in a straight line. If you're past the modification, you can do a full side plank, but you'll probably want to start with that modification. For a modified side plank, bend your knees and rise up onto your knees and elbow in a straight line. Number six, bird dog. Again we go with some dogs, so of course it's one of my favorites. This is when you get on all fours, make sure to use your core to keep your back straight.

It can be hard to get started, so if you don't feel like you can maintain that tilt and that neutral position on your back, you might not be ready for this either. for quadrupeds, opposite arm, opposite leg, get on all fours and try to keep your back straight. so it doesn't sink or bow nice and flat. then lift the opposite arm and leg. Number seven, leg extension face down on the stomach. When lying down, you may not be able to lift your leg very high, but it is not necessary as long as you keep it fairly straight.

This is great for strengthening your glutes, hamstrings, and lower back in general. To extend your hip in a prone position, lie face down and then pull your toes toward you to help lock your knee. You don't need to lift much, but try to keep your knee locked the entire time. number eight, prone swimmer. When you are lying face down you are going to raise your opposite arm and leg. If this is

pain

ful, make sure to postpone it because if you don't really know what's going on with your back, there are some injuries where you shouldn't do this.

For the prone swimmer exercise, you will lie face down with your arms stretched out in front of you and then raise the opposite arm and leg. Number nine, Swiss ball pelvic tilts. The Swiss ball is one of my favorites to strengthen my back and core in general. If you don't have one, you can do it in a chair, but it is much better if you do it on a Swiss ball. For anteroposterior pelvic tilts, you will bring your hips forward and then back. but you want your upper body to stay nice and upright. so you don't lean over, but you just do the movements of your hips.

Number 10, hip flexion on Swiss ball. Again, you can do this in a chair and it will still strengthen your back, but if you do it with a Swiss ball it will be much more difficult because you have to work your core a little more and it will give you much more strengthening. For hip flexion, try to keep your upper body upright. Do not do sit-ups while you are lifting, you should bring your knees up and do it in a smooth, slow and controlled way. there you have it. those were your ten

best

exercises

for the lower back.

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