Chronic back pain can be detrimental to quality of life, health and lifestyle. As a physical therapist as well as fitness instructor, these are some exercises that are helpful to decrease back pain and improve quality of life.
Transverse abdominal activation: Contract your lower abdominals as if you were trying to lift one leg from the table. Initiate the movement but do no lift foot greater than 1 inch from the table. Repeat opposite side. Repeat 20 times. Do 2 times a day.
Pelvic tilt: Lie on your back with your knees bent. Next, arch your low back and then flatten it repeatedly. Your pelvis should tilt forward and back during the movement. Move through a comfortable range of motion. Repeat 20 times. Do 2 times a day.
Glut sets: While lying on your back, squeeze your buttocks and hold. Repeat 20 times. Do 2 times a day.
Lateral trunk rotation: Lying on your back with your knees bent, gently move your knees side-to-side. Hold for 5 seconds on each side. Repeat 20 times. Do 2 times a day
Single Knee to chest stretch:While Lying on your back, hold your knee and gently pull it up towards your chest. Repeat 20 times. Do 2 times a day
If pain increase with any of these exercises. Please consult with your physician and/or physical therapist for further assessment.
My life revolves around health and fitness. As a young child, I enjoyed different style of dance. As an adult, I became a physical therapist. I helped people recover from injuries, pain or surgery. I also enjoy working out in my spare time. So I started teaching group fitness classes.
This blog is all about health, fitness and healthy lifestyle.