As a Langley chiropractor, I often see patients who suffer from low back pain, tight hips, sciatica, and other forms of back stiffness. While chiropractic adjustments can help alleviate some of these symptoms, there are also exercises that can be done to strengthen the muscles in the lower back and hips, and improve overall flexibility and mobility.
In this blog post, I will share some of my favorite/ best exercises for lower back pain. These exercises can be done at home with little or no equipment, making them accessible to everyone. By incorporating these exercises into your daily routine, you can reduce your risk of injury and improve your overall quality of life.
Single Leg Elevated Glute Extensions/Hip Thrusts
Single leg glute extensions, also known as single leg hip thrusts, are an effective exercise for strengthening the gluteus maximus, the largest muscle in the buttocks. Strong glutes help support the lower back, reducing the risk of injury and alleviating low back pain. This exercise can also improve overall lower body stability and improve athletic performance.
To perform this exercise, sit on the ground with your back against a bench or step, and place one foot on the bench or step. Lift your hips up towards the ceiling, squeezing your glutes at the top of the movement, and then lower back down to the starting position.
Here are some reasons why single leg glute extensions can be good for your back:
- Strengthening of the Glute Muscles: The gluteus maximus is one of the most important muscles for stabilizing the hips and pelvis, and also for supporting movements such as running, jumping, and squatting. Single leg elevated glute extensions can help to strengthen these muscles, which can improve overall lower body stability and prevent injury.
- Improved Posture: Strong glute muscles can help to improve posture by supporting the lower back and reducing the risk of lower back pain.
- Reduced Risk of Injury: Strong glutes can help to reduce the risk of injury to the lower back and hips by providing stability and support during movements.
- Improved Athletic Performance: Strong glute muscles can help to improve athletic performance in sports such as sprinting, jumping, and weightlifting.
- Reduced Knee and Ankle Stress: Strong glute muscles can help to reduce the stress on the knees and ankles by providing support and stability during movements such as jumping and landing.
Adductor Side Planks (Copenhagen Planks)
Adductor side planks or Copenhagen planks are a variation of the traditional side plank exercise that targets the adductor muscles, which are the muscles located on the inside of your thighs.
This exercise involves lying on your side with your legs straight and lifting your hips off the ground, while keeping your top leg raised and rested on a bench.
Here are some reasons why adductor side planks can be good for you:
- Strengthening of the Adductor Muscles: The adductor muscles are important for stabilizing the hips and pelvis, and also for supporting movements such as walking, running, and jumping. Adductor side planks can help to strengthen these muscles, which can improve overall lower body stability and prevent injury.
- Improved Core Strength: Like traditional side planks, adductor side planks also target the core muscles, including the obliques and transverse abdominis. Strengthening these muscles can improve posture, balance, and overall core strength.
- Increased Flexibility: Adductor side planks require a good range of motion in the hips and thighs, which can help to improve flexibility in these areas over time.
- Reduced Risk of Injury: Strong adductor muscles can help to prevent injuries such as groin strains, hip flexor strains, and knee pain.
Reverse Hyperextensions
Reverse hyperextensions (My personal favorite) are a great exercise for strengthening the lower back and glutes, and can help alleviate low back pain. This exercise targets the gluteus maximus and the lower back muscles, helping to improve overall lower body strength and stability.
To perform this exercise, lie face down on a bench (with exercise ball) or table with your legs hanging off the end. Hold onto the bench or table with your hands and lift your legs up towards the ceiling, squeezing your glutes at the top of the movement, and then lower back down to the starting position.
Reverse hyperextensions are beneficial for your back for several reasons:
- Strengthening of the Lower Back Muscles: Reverse hyperextensions target the erector spinae muscles, which run along the length of your spine and help to support and stabilize your back. Strengthening these muscles can help to reduce the risk of lower back pain and injury.
- Decompression of the Spine: The reverse hyperextension exercise involves a controlled motion of the legs, which helps to decompress the spine. This can help to relieve pressure on the lower back and improve mobility.
- Activation of the Glutes and Hamstrings: The exercise also targets the glutes and hamstrings, which are important muscles for supporting the lower back. Strengthening these muscles can help to improve overall lower body strength and stability.
These three exercises can be an effective way for improving lower back strength and mobility, reducing the risk of injury, and improving overall physical performance. However, it’s important to use proper form and start with lighter weights to avoid injury. If you don’t feel confident with these exercises it can always be beneficial to consult with a Langley chiropractor before starting any exercise program to ensure that it’s safe for your individual needs.