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Helpful Exercises For Your Lower Back
1. Prone lying: Simply lie down on your stomach and rest. Stay in this position for 1-2
minutes and breathe slowly and deeply. After a few minutes in this position, move on to
the next exercise.
2. Prone prop-ups: While on your stomach, prop yourself up onto your elbows. Stay
in this position for 1-2 minutes and breathe slowly and deeply in this position. Once this
position becomes comfortable, move onto the next exercise.
3. Press-ups: While lying on your stomach, put your hands flat on the floor under
your shoulders, like you are going to start a push up. Press your shoulders up and let
your hips and low back relax. Your hips should remain in contact with the floor as you
press up. Hold the end position for 1-2 seconds and return fully to the starting position.
Perform 10 repetitions.
4. Pelvic tilt: While lying on your back, roll your pelvis backwards and press your low
back flat into the floor. You should feel your abdominal and buttock muscles tighten
as your perform this. Hold the position for 1-2 seconds, and slowly relax back to the
starting position. Perform 10 repetitions.
5. Postural correction: Remember that the most common cause of low back pain is
poor sitting posture. It is very important to maintain proper sitting posture if you have
low back pain. Use a small pillow or towel roll in the small of your back to help support
your spine while sitting. Maintaining proper posture is also a great way to prevent low
back pain in the future.
INSIGHT
November 2014
13