The 3 Best Exercises to Relieve Low Back Pain | Chiropractor for Low Back Pain in Stuart, FL
Hello, I’m Dr. Bill Wiedner from Harbour Medical Center. Today, I’ll walk you through three easy home exercises designed to strengthen your lower back muscles, preventing or alleviating lower back pain. These exercises are simple yet effective and can contribute to quicker recovery.
Pelvic Tilts for Core Strength
Begin on your hands and knees, creating a tabletop position. Focus on maintaining a neutral spine. Perform pelvic tilts by dropping the pelvis down and then arching it back up. This rocking motion engages the abdominal muscles and strengthens the core. Hold each tilt for a few seconds and aim for two sets of 12 repetitions. Ideally, incorporate this exercise into your routine three times a week.
Knee-to-Chest Lifts
Lie on your back with knees bent. Place your hands behind your head without pulling on your neck. Lift one knee towards your chest, holding for five seconds before lowering it. Repeat on the other side. Aim for 12 repetitions on each side. If comfortable, progress to lifting both knees simultaneously and holding for five seconds. This exercise enhances core strength and flexibility.
Bridge Exercise for Rectus Abdominis
Lie on your back, relax your head, and bend your knees. Lift your hips, creating a bridge, and hold for five seconds. Lower your hips back down and repeat. Perform 12 repetitions for two sets. This exercise targets the rectus abdomen muscle and contributes to stabilizing the lower back.
Remember, if you experience any discomfort during these exercises, stop immediately and consult with us or another healthcare provider. Ensure proper form and suitability for your condition. Incorporate these exercises into your routine to promote lower back health and prevent issues. Thank you for joining us on the journey to a healthier lower back.
