Portland Personal Trainer: Core Strengthening for Low Back Pain

Part of eliminating low back pain is strengthening the core. However, it is important to do the right kind of strengthening exercises so as not to create more pain. Stick to exercises in which the spine stays neutral and does not excessively flex or extend. Targeting the transverse abs and obliques will stabilize and strengthen the lower back the more effectively. Try this exercise to get started and if you need more assistance ask your local fitness expert of Portland personal trainer.

Lie on your back with your hands at your sides and knees bent, feet flat on the floor. Draw in your belly button so that your lumbar spine presses against the floor. There should be no gap between the floor and your lower back. This is where you want to keep your back through the whole movement. Now lift one knee in towards your chest, and lower it back to the ground. Try the other knee. If you were able to keep your back on the floor throughout the movement, try lifting both knees at the same time and lowering them back to the ground. Did your lower back stay pressed against the floor? If you were able to perform the movement with no pain or pulling in your lower back, you can move on to a slightly harder version. Start with your feet up off the floor, knees still bent at 90 degrees. Your knees should be directly over your hips. Make sure your lower back is pressed against the floor, you’re squeezing your abs, and lower one leg until your heel touches the ground, bring it back up and try the other leg. Perform ten repetitions on each leg then try ten repetitions with both legs together. Rest and repeat for three sets.

By Exercise Personal Training

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