Go Harder for the Better

Build a Stronger Lower Back

Build a Stronger Lower Back

Core Exercise:

  • Position yourself on all fours, with your hands and legs supporting you on the floor
  • Slowly extend your left leg straight behind you
  • Make sure that your back remains straight and parallel to the floor
  • Hold this position for 5 to 10 seconds
  • Repeat using the opposite leg

Straight Leg Raises:

  • Lie on your back
  • Bend your knees to 15 degrees
  • Contract your abdominal muscles to lift your feet off the floor in an arc like motion above your head
  • Slowly (in the same arc like motion) return your legs/feet to the floor
  • Repeat 10 more times
  • Repeat the exercise on your stomach as the Prone Straight Leg Raise

Sit Ups:

  • Lie on your back
  • Bend your knees to a comfortable position
  • Lock your fingers behind your head
  • Curl your head, shoulders, upper and lower back off the floor - no more than six inches
  • Hold this position for 5 seconds
  • Slowly return to starting position
  • Repeat 10 more times

As always, discuss starting any rehabilitation program with your physician. If any activity causes more pain, stop the exercise immediately. The exercises should be performed three times per day.

If you have back pain or sciatica, you may benefit from working with your physical therapist to treat your condition. Your physical therapist can show you which exercises to do if your pain is acute, and he or she can help you progress properly through your back exercises. Your physical therapist can also tell you what to STOP doing if you have low back pain.

Keeping your spine healthy is important to maintaining maximal functional mobility. Check with your doctor and PT, and then get started on a comprehensive back exercise program tailored to your need


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