Use These 4 Movements to Help Alleviate Lower Back Pain
A recent study states that 619 million people suffer from lower back pain worldwide. Those numbers make lower back pain the leading cause of disability around the world. Individuals come into our South Tampa studio in search of an exercise routine that can help mitigate the issues caused by lower back pain.
It’s worth mentioning that the cause & severity of lower back pain varies from person to person. Certain cases may require a MRI and physical therapy. Others can be resolved with a comprehensive flexibility and mobility program. The certified personal trainers at Tampa Strength have developed programs for in-person and online clients to help address lower back issues. The following videos highlight four specific stretches/mobility movements that can help individuals with lower back pain.
Figure 4 Glute Stretch to Bridge
Lay on your back and bring your heels towards butt. Place your right ankle on the bottom of your left quad. Perform a single leg bridge and at the top of your bridge push your right knee towards the ground (external hip rotation), keeping your pelvis level to the floor. Return to the floor and grab the back of your left leg and pull it towards your chest, keeping your head and back on the ground. Perform 5-10 reps of each movement while holding the end range of each stretch for approximately 5 seconds then switch legs.
Side-lying Hip CARs
Setup on the ground laying on your left side. Lift (flexion) your right knee towards your belly. Then turn your right knee towards the ceiling (abduction). Finally, internally rotate your right thigh bone till the right knee falls towards the left knee and extend the leg fully. Reverse the movement till you return to your starting position. Repeat movement for 5-10 reps then switch legs.
Up Dog Down Dog
Setup in a push-up position with feet slightly more than hip width apart. Push your chest to the top of your thighs, tailbone to the ceiling, and drive your heels to the floor. Then, drop your hips to the floor, push your upper body off the ground, and tilt your chin to the ceiling while pulling your shoulder blades down your back. Perform 5-10 reps of each movement while holding the end range of each stretch for approximately 5 seconds.
Mountain Climber to Child’s Pose
Setup in an arm extended plank. Step your right foot outside your right hand, press your right foot into the floor, drop your hips slightly and maintain a straight left leg. Put your right foot back, separate your knees, push your butt to your heels and bring your head & chest to the floor. Repeat the same process on your left side. Complete the movement 5 times on each leg.
Performing these movements on a regular basis can enhance the flexibility and mobility you need to alleviate your lower back pain.
If you’re interested in learning more about the stretching or mobility programs we offer, click on the Our App tab on our website. You can also call 813-731-2901 to learn about all the personal training opportunities we have to offer.