Did you know that strengthening the hip muscles can alleviate chronic lower back pain? Shouldn’t I be working out the lower back muscles you might wonder. Not always, because in many instances the lower back muscles are already too tight and overworked. Further straining these muscles may do more harm than good. Strengthening the muscles around the hip joint by performing these exercises will provide the much needed support and stability to your lower back.
Here are some simple exercises to help reduce lower back pain:
Bridges: Lie on your back on a bed or the floor. Bend your knees keeping your feet in contact with the floor and arms at your sides. Raise your hips off the floor as high as you can. Hold this position for a few seconds while squeezing your buttocks muscles. Slowly lower your hips back on the floor.
Lying side leg lifts: Lie on your side with one leg on top of the other. Keeping your core muscles tight, lift the top leg to make a 45 degree angle with the floor, hold for a few seconds and bring the leg back down.
Lunges: From a standing position, take one step forward placing one foot about 3 feet in front of the other. Now slowly bend your knees to lower your torso straight down until your front thigh is parallel to the floor and come back up again. Make sure your front knee stays over the ankle and does not move ahead of your toes throughout the movement.
Chair squats: Stand in front of a chair or a stool with your feet shoulder-width apart. Slowly sit back down on the chair, leading the movement with your hips and reverse the movement to stand up again. The back should be straight with very little movement occurring around the lumbar spine during the exercise.
The Superman: Lie face down on the floor with your arms stretched out in front of you. Arch your back and lift both hands and feet a few inches off the ground to mimic the superman flying pose. Keep your head down looking at a point on the floor during the movement to avoid hurting your neck. Hold for a few seconds and lower hands and feet to the ground.
Of note, it is best to be evaluated by an orthopedic specialist prior to starting any new exercise routine or if you have severe back pain.
Dr. Jacob brings cutting edge techniques and technology to the Oklahoma City area. He has extensive training in minimally invasive, rapid recovery joint replacement as well as robotically assisted hip and knee replacement. Dr. Jacob is a pioneer in outpatient joint replacement allowing some patient to go home the same day as their procedure and recover in the comfort of their own home. The cornerstone of Dr. Jacob’s practice is to have the recovery process be easier, faster and less painful allowing his patients to get back into the game of life. Dr. Jacob is committed to bringing the highest level of orthopedic care while treating each and every patient like a family member. Providing you with patient centered care you can trust.
