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If you suffer from chronic low back pain or are recovering from a minor back injury, strengthening your core muscles should be a primary focus of your rehabilitation program. The physical therapists at Spine Health Institute can teach you a variety of specially targeted exercises that will add stability to your spine while increasing your flexibility and reducing your chances of future re-injury and pain. For example, below are four easy-to-learn, no-impact exercises designed to strengthen your spine and lower your risk of back pain through flexion and extension of your core muscles.
The hip crossover stretch allows you to gently stretch and release tightness in the piriformis muscle, which is located in the hip and buttock area and frequently contributes to lower back pain. To perform this simple stretch:
Abdominal bracing exercises are designed to systematically contract the abdominal muscles in order to stiffen and stabilize the spine. An easy way to accomplish this is to:
The bridge exercise is designed to help you strengthen the muscles in your back, buttocks and hamstrings.
We’re all familiar with the kind of squats that weightlifters use when lifting heavy barbells – but that’s not the safest activity for your spine, especially if you’re recovering from a back injury. Instead of a traditional squat, try this alternative (and leave the barbells at the gym). It will help you safely build core and leg strength that can protect your spine from unnecessary injuries going forward.