Lower back pain is a common issue for many people. Often, this discomfort comes from weak core muscles and poor flexibility. As your personal trainer, I’m here to help you understand why this happens and how to fix it. Let’s dive into five key exercises that will strengthen your core and relieve lower back pain.
Why Weak Core and Tight Hips Cause Lower Back Pain
Your core muscles, including those in your abdomen, lower back, hips, and pelvis, play a crucial role in maintaining your posture and supporting your spine. When these muscles are weak, they can’t properly support your spine, leading to increased pressure and pain in your lower back. Tight or inflexible hips can also cause additional strain on your lower back. By strengthening your core and improving hip mobility, you can alleviate pain and prevent further issues.
5 Exercises to Strengthen Your Core and Relieve Lower Back Pain
1. Plank
Planks are excellent for building core strength.
• How to Do It:
• Start in a push-up position with your elbows directly under your shoulders.
• Keep your body in a straight line from head to heels.
• Hold for 30 seconds to 1 minute.
• Benefits: Strengthens the entire core, including the abs, back, and shoulders.
2. Bird-Dog
The bird-dog exercise enhances stability and coordination.
• How to Do It:
• Start on your hands and knees.
• Extend your right arm and left leg simultaneously, keeping your back flat.
• Hold for a few seconds, then switch sides.
• Benefits: Improves balance and strengthens the lower back and hips.
3. Glute Bridge
Glute bridges target the glutes and lower back.
• How to Do It:
• Lie on your back with your knees bent and feet flat on the floor.
• Lift your hips toward the ceiling, squeesing your glutes.
• Hold for a few seconds and lower back down.
• Benefits: Strengthens the glutes, lower back, and core.
4. Hip Flexor Stretch
This stretch improves hip mobility.
• How to Do It:
• Kneel on one knee with the other foot in front, forming a 90-degree angle.
• Push your hips forward gently until you feel a stretch in the hip flexors.
• Benefits: Relieves tightness in the hips, reducing strain on the lower back.
5. Cat-Cow Stretch
The cat-cow stretch enhances spinal flexibility.
• How to Do It:
• Start on your hands and knees.
• Arch your back (cat) and then dip it (cow), moving smoothly between positions.
• Benefits: Increases flexibility in the spine and relieves tension in the lower back.
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