Increasing lower back stability and hip mobility help avoid low back pain.
Low back instability and hip stiffness are some of the primary reasons for low back pain, according to physical therapist Gray Cook, author of "Movement." These problems can cause a number of joint pain and movement dysfunctions, such as poor posture, disc hernia and arthritis in the spine. Performing exercises that both strengthen and improve stability in your lower spine will gradually reduce or even eliminate lower back pain. These exercises should focus on total-body movement patterns rather than the low back only.
Instructions
Deep Squat Combo
1. Stand with your heels on top of a 3-foot long half-foam roll and point your feet forward. Place a yoga block in front of you on the ground between your feet. Raise your arms over your head.
2. Exhale and bend your torso forward to touch the yoga block with both hands. Keep your legs straight.
3. Lower your buttocks to the ground while pushing your hands on the block. Keep your torso upright and your elbows and knees pushing against each other to maintain your balance. Shift your weight slightly to your heels. Hold this position for three deep breaths. Do not hunch your shoulders or round your spine.
4. Raise both arms over your head, exhale and stand straight up without moving your spine. Perform two sets of five to six reps. Remove the heel support after you have become familiar with this movement pattern.
Supine Dynamic Hip Stretch
5. Lie on the ground on your back with your feet together and your hands out to your sides. Raise your left leg straight up with your left foot flexed toward your face. Hold this position for one deep breath.
6. Lower your left leg out to your left side toward the ground without moving your right leg. Hold this position for one deep breath.
7. Bring your left leg across your body to your right to stretch your left buttock. Hold this position for one deep breath.
8. Raise your leg straight up again and lower it to the ground. Perform two sets of five to six reps per leg.
Hip Bridge with Knee Adduction
9. Lie on the ground on your back with your feet on the ground about hip-width apart. Place a yoga block between your knees and squeeze it tight.
10. Exhale and lift your buttocks up as high as you can. Hold this position for three deep breaths.
11. Inhale and lower your buttocks to the ground. Perform three sets of 8 to 10 reps.
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