Back Pain? Here’s My 3 Favorite Exercises to Treat It

Back pain can be a real pain… but you don’t have to live with it. Check out my 3 favorite exercises that help reduce lower back pain.

Bridges: This exercise works to strengthen the gluts and core stabilizers. But it must be done correctly to reduce back pain. First pull in your abs and squeeze your buttocks together. Then while laying on your back with your knees bent slowly lift up your hips. No stress or strain should be felt in the back. Only the legs and abs should be working. Hold for a few seconds and then return to starting position while keeping the abs and gluts tight. Complete 20 reis and 2 sets.

Planks: This is a great way to strengthen the core, upper back and legs. To do this exercise start by laying on your belly propped up on elbows and forearms. Next pull in your abs, squeeze the gluts and lift your body up on your elbows and balls of your feet. Make sure you keep you back in a neutral position with no rounding or arching. No stress should be felt in your spine. Hold for 20 seconds and repeat 3 times.

Birddog: This is a great exercise for strengthening the core, gluts and working on stability. First start on hands and knees. Next pull in your abs and stabilize your back. Then lift your right arm and left leg fully extended without moving your back or hips. Hold this position for 5 seconds and then return to the start. Then lift the opposite side and hold again. Repeat 20 times and 2 sets.

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