Working out withlower back paincan be tricky.
On one hand, you want to keep your back strong and commit to regular exercise.
On the other hand, even the most basic movements can feel difficult and uncomfortable.
Imagine trying to squat when you suddenly feel a sharp pain in your lower back and down the leg!
Consider your fitness level and health needs when putting together an exercise plan.
He also explains that chronic back pain isn’t as common as we think.
Simply put, it’s those micro-movements we perform on a daily basis that can cause pain.
Luckily, there are ways to build lower back strength without putting yourself at risk for injuries.
Use the tips below to optimize your workouts and make every rep count.
These include the curl-up, bird-dog, and side bridge, according toBackFitPro.
Curl-ups, for example, require lying on your back with one leg bent.
Maintain this position for 10 seconds, relax, and repeat.
Extend your leg in front of you, bend the other leg, and start all over.
The side bridge, orside plank, requires lying on your side with your weight on your right forearm.
Brace your core and hold for 10 seconds.
Repeat several times and then switch sides.
If you’re up for a challenge, perform this movement with your legs straight.
TheAmerican Council on Exerciserecommends performing eight or more reps for the first set.
These guidelines apply to all three exercises, but they are not set in stone.
Plus, it has several variations that can be tailored to your fitness level.
Squeeze your abs and stabilize your hips.
Hold for 10 seconds and then repeat with your right arm and left leg.
Keep your spine neutral at all times.
As you get stronger, use a dumbbell or elastic band for increased resistance.
This movement can be performed from a high plank position, too.
Perform these exercises daily to reap the benefits.
If you’re having back pain,avoid the shoulder press and deadlift.
