Strengthening exercises for the lumbar extensors help relieve the tension on your spine and improve muscle health on your back and hips. You may begin these exercises right away but do not proceed if you start feeling too much pain.
Strengthen your back muscles by using them to lift your back. Lie down on your exercise mat, face down, and place your arms at your sides.
Gently contract your lower abdominal muscles to support your spine. Then, gently raise your head, shoulder, and torso off the floor. Hold the position for 10 seconds, then relax. Repeat it 10 times.
Inhale and exhale throughout the exercise. Once you feel too much pressure or tension on your lower back, rest for a few minutes and keep breathing air to relax your muscles.
For a more challenging form of this exercise, you can also raise your arms off the floor as you lift your upper back. It will increase the pressure on the extensor muscles of the spine.
Prepare an exercise mat and a pillow for this exercise. Start by lying face down on the exercise mat for 5 minutes to check if you can tolerate the pain. If the position hurts your back too much, you can place a pillow under your stomach to help relieve your leg or back pain.
If there is no pain when you lie face down for 5 minutes without a pillow, you may continue with this exercise. Continue by lifting your back using your elbows and staying in that position for 5 minutes. Slowly go back to your starting position of laying face down on the mat.
After 1 minute, lift your back again using your elbows and slowly extend them to lift your back higher and extend your spine further. Repeat this 10 times per set and repeat each set 4 times. Rest in between for 2 to 3 minutes. Do this exercise daily until the pain becomes manageable.
*It’s normal to feel a bit of pain in your lower back for this position.
Start planking on your knees to strengthen your core muscles. Start by lying face down on the exercise mat with your hands parallel to your shoulders, elbows bent.
Tighten your abdominal muscles and raise your upper body by extending your arms and keeping your knees on the floor. Hold the position for 10 seconds, then slowly lower your body. Repeat 2 to 3 times.
To challenge yourself, you can start increasing the duration of the plank by adding 10 more seconds until you reach 1 minute. Stop the plank when you start to shake.
This exercise is a combination of glute bridge and leg curls. You will need a rag or towel placed on your heels to perform the leg curls.
Lie on your back with knees bent and feet hip-width apart. Perform the glute bridge position by slowly lifting your back and leaving your shoulders and elbows on the floor.
Then, start the leg curls by extending your legs while lifting your back. Slide your feet back in the glute bridge position and slowly lower your back. Repeat 5 times
Place your hands and knees on the floor with your hands parallel to your shoulders. Using your core muscles in your abdomen, slowly raise one arm to your shoulder level. Then, lower the arm back on the exercise mat. Alternate the arm lifts and repeat each set 10 times.
Strengthen your lumbar extensor to prevent back and hip injuries. Let our board-certified physiatrist help you with the best treatments for your back pain and hip pain.
As a trusted physiatrist in Charlotte, NC, Advance Sports & Spine takes a holistic approach to diagnose and treat our patients. We offer interdisciplinary pain management therapies that are non-surgical and non-opioid treatments to treat common and advanced sports injuries.
Pain relief and improved mobility are at the center of our practice. We aim to help you heal, be free from pain, move as much as you want, and improve the overall quality of your life.
The recovery of our patients is anchored in several approaches, including the use of state-of-the-art medical equipment, the latest techniques, guided diet, and rehabilitation exercises. Our physical medicine and rehabilitation are all done in our medical practice, saving you time, effort, and money.
Our personalized treatments have been the pinnacle of our relationships with our patients that marked us as a trusted medical practice in North Carolina. If you are experiencing any pain in your lower back and hips, schedule an appointment for your lumbar extensor strengthening exercises in Charlotte. Contact us today!
