New📚 Discover the captivating world of books with Wolf Dennis! 🐺 Introducing our latest must-reads. Explore now! Check it out

Write Sign In
Wolf DennisWolf Dennis
Write
Sign In
Member-only story

The Most Effective Physical Therapy Exercises For Strong Lower Back

Jese Leos
·4.7k Followers· Follow
Published in Show Some Spine: The Most Effective Physical Therapy Exercises For A Strong Back (Lower Back Exercises)
5 min read
454 View Claps
38 Respond
Save
Listen
Share

Are you tired of dealing with constant lower back pain? Do you want to strengthen your lower back and improve your overall quality of life? If so, physical therapy exercises can be a game-changer for you. In this article, we will discuss the most effective exercises recommended by physical therapists to target and strengthen your lower back.

1. Plank

The plank is a fantastic exercise that engages your core, including your lower back muscles. To perform a plank, start by lying face down on the floor. Place your forearms on the ground, ensuring that your elbows are directly below your shoulders. Push off the ground, balancing on your toes and forearms, while keeping your body in a straight line from head to toe.

Hold this position for as long as you can, ensuring that your core is engaged throughout the exercise. Planks are great for building strength in your lower back, abdominals, and other core muscles.

Show Some Spine: The Most Effective Physical Therapy Exercises for a Strong Back (Lower Back Exercises)
Show Some Spine: The Most Effective Physical Therapy Exercises for a Strong Back (Lower Back Exercises)
by Kady Dash(Kindle Edition)

4.4 out of 5

Language : English
File size : 1518 KB
Text-to-Speech : Enabled
Screen Reader : Supported
Enhanced typesetting : Enabled
Word Wise : Enabled
Print length : 30 pages
Lending : Enabled

2. Cat-Camel Stretch

The cat-camel stretch is a gentle exercise that helps improve the flexibility and mobility of your lower back. Start by getting down on all fours, ensuring your hands are directly below your shoulders and your knees are below your hips.

Begin by arching your back upwards towards the ceiling, tucking your chin into your chest. Hold this position for a few seconds. Then, slowly reverse the movement, arching your back downwards while looking up towards the ceiling. Repeat this stretch for 10-12 repetitions, gradually increasing the range of motion with each repetition.

3. Bird Dog

The bird dog exercise is ideal for strengthening your lower back and improving balance. To perform this exercise, start on all fours with your hands directly below your shoulders and your knees below your hips.

Extend your right arm forward while simultaneously extending your left leg backward. Keep your core engaged throughout the exercise and avoid arching your back. Hold this position for a few seconds before slowly returning to the starting position. Repeat on the opposite side, alternating sides for 10-12 repetitions.

4. Superman

The superman exercise targets your lower back muscles while also engaging your glutes and hamstrings. To perform this exercise, lie face down on the floor with your arms outstretched in front of you.

Simultaneously lift your arms, chest, and legs off the ground, keeping your gaze down to avoid straining your neck. Hold this position for a few seconds before gently lowering back down. Repeat this exercise for 10-12 repetitions, focusing on maintaining proper form throughout.

5. Pelvic Tilts

Pelvic tilts are an excellent exercise for strengthening the muscles in your lower back and pelvis. Lie on your back with your knees bent and your feet flat on the ground. Flatten your back against the floor by tilting your pelvis slightly towards your head.

Hold this position for a few seconds before releasing and tilting your pelvis in the opposite direction, arching your lower back slightly. Repeat this movement for 10-12 repetitions, focusing on controlled and smooth motions.

6. Bridge

The bridge exercise targets your glutes, hamstrings, and lower back muscles, making it an effective exercise for promoting lower back strength. Lie on your back with your knees bent and feet flat on the ground.

Push through your heels to lift your hips off the ground, creating a straight line from your knees to your shoulders. Hold this position for a few seconds before slowly lowering your hips back down. Repeat this exercise for 10-12 repetitions, focusing on maintaining a neutral spine throughout.

Consistent practice of these physical therapy exercises can significantly improve the strength and stability of your lower back. Always remember to consult with a physical therapist or healthcare professional before starting any new exercise program, especially if you have existing back conditions or injuries.

Now that you have discovered the most effective physical therapy exercises for a strong lower back, it's time to take charge of your pain and start building a healthier future. Incorporate these exercises into your routine and witness the positive changes they bring to your overall well-being.

Show Some Spine: The Most Effective Physical Therapy Exercises for a Strong Back (Lower Back Exercises)
Show Some Spine: The Most Effective Physical Therapy Exercises for a Strong Back (Lower Back Exercises)
by Kady Dash(Kindle Edition)

4.4 out of 5

Language : English
File size : 1518 KB
Text-to-Speech : Enabled
Screen Reader : Supported
Enhanced typesetting : Enabled
Word Wise : Enabled
Print length : 30 pages
Lending : Enabled

I spent many months doing supervised physical therapy exercises for lower back pain. This book is a collection of exercises and instructions that I found to be most effective in my rehabilitation. I add other exercises for variety but this core set of exercises always remains part of my routine. In our busy lives sometimes it is hard to find time to exercise. If you only have a few minutes a day to exercise “Show Some Spine” and make these ten exercises part of your day. Your back will thank you!

Read full of this story with a FREE account.
Already have an account? Sign in
454 View Claps
38 Respond
Save
Listen
Share
Recommended from Wolf Dennis
Smash Period Pain : Period Pain Therapy E
Corbin Powell profile pictureCorbin Powell

Smash Period Pain: The Ultimate Guide to Period Pain...

Period pain, also known as dysmenorrhea, is a...

·6 min read
815 View Claps
45 Respond
HIIT And Kettlebell Training BOX SET: Transform Your Body And Maximize Your Performance With HIIT Training/Kettlebell Training (HIIT) (HIIT Kettlebell Kettlebell Workouts Aerobic Exercise)
Herman Melville profile pictureHerman Melville

Transform Your Body And Maximize Your Performance With...

Are you tired of spending hours in the gym...

·6 min read
116 View Claps
8 Respond
Exodus Of Millions Of Catholics Priests And Nuns From The Church: A History Of Race And Rebellion
Edison Mitchell profile pictureEdison Mitchell
·6 min read
1.2k View Claps
100 Respond
Protection Crystals: Recovering Celtic Magic
Gary Reed profile pictureGary Reed

Unveiling the Power of Protection Crystals: Recovering...

In the realm of ancient Celtic wisdom, the...

·5 min read
678 View Claps
40 Respond
The Body Has Its Reasons: Self Awareness Through Conscious Movement
Hugh Reed profile pictureHugh Reed

The Body Has Its Reasons - Unlocking the Secrets of Our...

Have you ever wondered why your body...

·5 min read
69 View Claps
5 Respond
When It Is Darkest: Why People Die By Suicide And What We Can Do To Prevent It
Jesus Mitchell profile pictureJesus Mitchell

The Shocking Truth Behind Why So Many People Die By...

Every year, millions of lives are lost to...

·5 min read
560 View Claps
68 Respond
Wolves Within The Fold: Religious Leadership And Abuses Of Power
Jeff Foster profile pictureJeff Foster

The Dark Side of Religious Leadership: Unveiling the...

In every society, religious leaders hold a...

·6 min read
784 View Claps
45 Respond
Transformational Daydreaming: How To Talk With Your Subconscious Mind And Daydream Your Way To A Better Life
Lawrence Bell profile pictureLawrence Bell
·4 min read
989 View Claps
79 Respond
Crowd Of Witnesses: Death At The Demo (Bernie Fazakerley Mysteries)
Trevor Bell profile pictureTrevor Bell

Unraveling the Mystery: Death At The Demo Bernie...

Prepare to plunge into a thrilling world of...

·4 min read
707 View Claps
91 Respond
The Complete Nyingma Tradition From Sutra To Tantra 1 To 10: Foundations Of The Buddhist Path
Ken Simmons profile pictureKen Simmons

The Complete Nyingma Tradition: From Sutra to Tantra to...

In the realm of Tibetan Buddhism, the...

·6 min read
281 View Claps
43 Respond
How To Treat Palmoplantar Pustulosis Naturally: Put Your PPP In Remission And Get Your Life Back
Fred Foster profile pictureFred Foster
·4 min read
1.1k View Claps
98 Respond
In The Realms Of Mediumship (Life In The Spirit World Collection 8)
Bradley Dixon profile pictureBradley Dixon

The Fascinating Reality of Mediumship: Exploring Life in...

Have you ever wondered what lies beyond our...

·4 min read
1.9k View Claps
99 Respond

Light bulbAdvertise smarter! Our strategic ad space ensures maximum exposure. Reserve your spot today!

Good Author
  • Isaiah Price profile picture
    Isaiah Price
    Follow ·15.7k
  • Tennessee Williams profile picture
    Tennessee Williams
    Follow ·6.2k
  • Art Mitchell profile picture
    Art Mitchell
    Follow ·5.9k
  • Craig Blair profile picture
    Craig Blair
    Follow ·2.5k
  • Dylan Hayes profile picture
    Dylan Hayes
    Follow ·18.7k
  • Theo Cox profile picture
    Theo Cox
    Follow ·19.1k
  • Seth Hayes profile picture
    Seth Hayes
    Follow ·10.3k
  • Mike Hayes profile picture
    Mike Hayes
    Follow ·10.4k
Sign up for our newsletter and stay up to date!

By subscribing to our newsletter, you'll receive valuable content straight to your inbox, including informative articles, helpful tips, product launches, and exciting promotions.

By subscribing, you agree with our Privacy Policy.


© 2023 Wolf Dennis™ is a registered trademark. All Rights Reserved.