Reduce Lower Back Pain With These 5 Exercises

Say Goodbye To Lower Back Pain With These 5 Core Exercises

These exercises will strengthen your core muscles and provide support to your lower back. Perfect for active people over 40 looking to improve their fitness and reduce pain.

1. Dead Bug

• Lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle.
• Slowly lower your right arm and left leg towards the floor, keeping them hovering just above the ground.
• Return to the starting position and repeat on the opposite side.
• This exercise helps to improve core stability and coordination.

2. Spinal Balance

• Begin on all fours with your hands directly under your shoulders and your knees under your hips.
• Extend your right arm forward and your left leg back, keeping them parallel to the floor.
• Hold for a few seconds, then return to the starting position and repeat on the opposite side.
• This exercise helps to strengthen the muscles in your back and improve balance.

3. Plank

• Start by lying on your stomach with your forearms on the ground and your elbows directly under your shoulders.
• Lift your body off the ground, keeping your back straight and your core engaged.
• Hold this position for as long as you can, then lower yourself back down and repeat.
• Planks are a great exercise for strengthening your core and improving overall stability.

4. Side Plank

• Begin by lying on your side with your forearm on the ground and your elbow directly under your shoulder.
• Lift your body off the ground, keeping your hips and shoulders in line.
• Hold this position for as long as you can, then lower yourself back down and repeat on the opposite side.
• Side planks are excellent for targeting the muscles in your obliques and improving core strength.

5. Flight

• Lie on your stomach with your arms extended out to the sides and your palms facing down.
• Lift your chest, arms, and legs off the ground, squeezing your glutes and engaging your back muscles.
• Hold this position for a few seconds, then lower yourself back down and repeat.
• Flights are a fantastic exercise for strengthening your back and improving posture.

These exercises are easy to follow and can be done in the comfort of your own home. Incorporate them into your fitness routine to improve your overall health and well-being.

*This is not medical advice. If you have undiagnosed pain or are new to exercise, always consult a healthcare professional before starting this or any new program.*