Galloway Therapy, PLLC
4624 E. 43rd Street
North Little Rock, AR 72217
7:30 a.m. - 5 p.m.
Monday thru Friday 8 am - 5 pm Late appointments are available upon request.
Staying healthy requires more than just eating the right foods, it also means exercising our bodies so they stay active and strong. One area that’s especially important for people to exercise is the lower back due to the fact that 1 in 10 Americans experience low-back pain on a regular basis.
We use our lower back in almost everything we do, whether we’re working in the yard, running around with kids or grandkids, or just sitting and standing as a normal part of our day. However, we usually aren’t aware how often our lower back comes into play until we injure it somehow.
Fortunately, there are a few simple exercises you can do at home to strengthen your back and avoid injury. If you currently experience lower back pain, we recommend you visit our clinic to receive an evaluation and specialized plan. And of course, we recommend you consult your physician before starting any kind of exercise plan.
Laying Knee Pull
The Laying Knee Pull will help simultaneously strengthen and stretch your back, keeping you strong and limber. To do the Laying Knee Pull exercise, lie on your back with your knees bent and feet flat on the ground. Using both hands, pull one knee toward your chest and hold for 15 to 30 seconds. Repeat with the other leg, then both legs together. Do this two or three times each.
The Laying Twist exercise will help stretch the muscles across your whole lower back. To do the Laying Twist, lie flat on your back with your knees bent and feet flat on the ground. With your shoulders held against the floor, roll your knees to one side as far as they’ll go and hold for 15 seconds. Repeat on the other side. Do 5 sets of each side.
The Pelvic Lift is an important exercise for lower back strength. As with the exercises above, you’ll start laying flat on your back with knees bent and feet flat on the ground. Once in place, raise your hips off the ground so your knees make a straight line to your shoulders. Hold for 10 seconds then slowly lower your hips back to the ground. Repeat 5 to 10 times.
Unlike the other exercises, you’ll start on your hands and knees for the Back Arch. Once in position, slowly lower your abdomen down toward the floor, then arch it up above your head. Hold for a few seconds and repeat. Do this 3 times.
Doing these exercises each day will go a long way in strengthening and stretching your lower back. Fortunately, you can do all these in just 10 to 15 minutes per day, so they can be done quickly and easily without disrupting your daily routines.
For more information about strengthening your lower back and avoiding injury, or to set up an appointment with a physical therapist, please contact us at 501-319-7659.
Photo source: Mayo Clinic