Hey guys! I know some of you out there are trying to strengthen your legs and glutes, even though you might be having low back pain right now. Not to worry!
Here are some exercises you can do to strengthen your thighs and glutes without risk of increasing your back pain.
GLUTEUS MAXIMUS EXERCISE
To exercise these muscles without injuring your back, lie on your stomach with your legs extending straight out and flat on a surface such as a floor or bench. Slowly tighten your buttocks and extend one leg upward, holding for three to five seconds. Don’t force the movements and focus on keeping your spine and back straight. Repeat with the other leg, for four to six repetitions on each side.
GLUTEUS MEDIUS EXERCISE
Lie sideways against a wall with your legs extended out against the wall. Slowly lift your top leg with your toes slightly pointed, holding the leg in an upward position for two to three seconds. Keep your spine straight and focus on making slow, fluid movements. Repeat with the other leg for 10 repetitions on each side.
To stretch your thighs before exercise, lie on your back with your legs extended outward. Cross one leg over the other. Bend both knees and then place your hand under the lower leg to gently pull both legs toward your chest. When you feel a stretching sensation, hold the position for two to three seconds, then repeat by crossing the other leg. To exercise your thighs and back, stand with your back against the wall and your feet about 12 inches away from the wall. Squat into a sitting position as if you are sitting in a chair and hold for five seconds, repeating 10 times.
If you are having back pain, though, an easy way to let the muscles in your back loosen up is to get up and walk. Usually, sitting down for an extended period of time will get your back muscles to tighten up, so do the opposite and get up and move around frequently!
If back pain has been an issue for you and you’re ready to see if there’s a solution for your pain, then give me a call at 402.323.7838!
– Dr. Leif
This information is courtesy of www.LiveStrong.com