Bellevue Personal Training | Best Exercises for Low Back Pain

Without fail, these exercises help my clients overcome low back pain issues.  In the past 18 years I’ve had literally hundreds of ladies come to me with this as a chief complaint.  Low back pain is usually caused by a number of issues:  poor core strength, tight hip flexors, and too much sitting. Physical Therapists and Chiropractors also invoke these same exercises, often giving them different names.  You may recognize them from Yoga classes; indeed the origin is Yoga, which is thousands of years old. 

Cat/Cow: Begin on hands and knees, placing hands and knees in line with shoulders. Take a nice deep breath, exhale and round your back, tucking chin into chest and tailbone in. Pause. Reverse that motion and inhale, arching your back like a cat. Repeat for 10 -15 repetitions.  Do two sets.

Cat Balance:  Begin on all fours as in Cat/Cow, lining up hands and knees with shoulders. Inhale; extend right leg long, pushing through your heel. Then extend the left arm, with energy going through your fingertips.  Set R. leg and L. arm down.  Now extend left leg long, energy through the heel, and right arm long with energy through your fingertips.  You have now done one repetition ☺ Make this a fluid motion, extending each side smoothly, but don’t hurry it. Do 10 repetitions on each side for a total of two sets.

Prone Cobra:  Begin on your tummy, legs extended behind you, a bit out to the side and resting comfortably on the ground. Bring your arms in to your sides, snugging elbows in close.  Have hands a bit forward of your shoulders, palms down.  Gently lift torso off the ground, taking care to NOT use arms to push up.  Do 10 – 12 repetitions, for a total of two sets.

Reclining Spinal Twist:  Begin by lying on your back. Bend your knees and bring your legs up. Arms rest out to the side, a bit down from the shoulders. Gently rotate legs to the left, while bringing your head to the right. Now rotate legs to the right, bringing your head to the left.  Continue this motion, keeping it as fluid as possible, remembering to turn your head to the opposite direction that your knees rotate.  Do 10 -12 on each side, total of two sets. 

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