The key to preventing back pain and minimizing the risk of injury is a strong set of supporting muscles. Achieving this goal doesn’t have to involve a major gym routine or hours of sweat. In fact, there are many easy exercises you can do just about anywhere when you have some time to keep your back strong and ready to handle your daily movements. Here are a few recommended by Los Angeles spine surgeons.
1. Hip Bridge
Stabilize your abs and strengthen your hip flexors by resting on your back with your feet flat and arms relaxed. Squeeze your buttocks with your knees bent as you lift your hips to form a straight line between your knees and shoulders. Hold for a few seconds. Aim for 10-12 reps.
2. Side Plank
Strengthen your core by resting on your forearm on your right side in a straight line. Keep your elbow under your shoulder and your abs contracted as you raise your hips from the floor while maintaining a straight line. Hold for 20-40 seconds. Aim for 2-3 times per side.
3. Opposite Arm and Leg Reach
Extend your right arm forward while on all fours as you stretch your left leg backwards while flexing your foot. Hold for about five seconds and switch sides. Aim for 10-15 reps per side.
4. Swan Dive
Stretch your arms over your head while face down. Form an arch by pointing your toes outward and lifting your arms and legs about 5-6 inches. Extend your arms to the side and reach for your toes. Hold for a few seconds and bring your arms back and ease to the ground. Aim for 6-8 repetitions.
5. Bent-Over Row
Grab a 5-8 pound dumbbell in each hand while standing with your knees bent and feet slightly apart. Leaning forward from your hips, keep the dumbbells in front of your knees and your back straight. Keep your elbows near your ribs while lifting the weights toward your chest. Aim for two sets of 10-12 reps.
Before starting any exercise routine, check with a board-certified back doctor in Los Angeles. If you need some help relaxing your muscles, consider learning basic yoga moves; or anything that involves controlled movements like Pilates and tai chi. Working with a physical therapist or trainer may also be beneficial, especially if you’ve had back issues in the past.
Maintaining strong back muscles can help prevent serious back pain from developing. But if exercise and conservative measures aren’t providing the relief you need, reach out to The Spine Institute Center at (310) 828-7757. We specialize in minimally invasive spine procedures and can help you find the pain relief you deserve.