Put Your Back Into It. DAILY Low Impact Exercises

The lower back, or lumbar region, consists of interconnected bones, muscles, nerves, and ligaments that support the body's weight and facilitate movement. Any disruption or strain on these structures can lead to low back pain.

 Overuse, poor posture, or sudden movements can strain the muscles and ligaments of the lower back.

There are many more causes for lower back pain but this blog is focused on helping relieve back pain through movement/ exercise.

low back exercises

1.Bird Dog:

This exercise is quick and easy, place palms and knees on ground.

life your leg up and straighten out you leg while simultaneously reaching your arm forward.

squeeze your glutes, keep your hips leveled and tighten your lower back.

10-5 reps on each side with a 5-10 second hold on is ideal.

2.Kick Back:

A great stretch/ excise and can be modified if your flexibility is lacking (using a chair instead of the ground).

downward dog position while kicking back legs as if you're trying to kick the back of your head with your heel. keep back straight, glutes active and head neutral.

Can be done on tips of your toes or with foot flat to ground.

10-5 reps on each side with a 5 second hold is ideal.

3.Traingle Bends:

One of my favorites!!! stretches hamstrings and it gives a great exercise for the low back.

Standing with a triangular stance, keeping low back as straight as possible and hands behind head or arms and hands pointing past the head, bend towards the ground and then back up to standing.

Back must be straight, do not strain neck.

10-15 reps is ideal

Thank you for reading my post and i hope these exercises can help you and your low back :)