Lower back pain can be a debilitating condition that can drastically affect your quality of life. However, there are exercises that can help alleviate the pain and improve your overall health. Before starting any exercise program, it is important to consult with a doctor or physical therapist to ensure that you do not exacerbate the condition. Here are some exercises that someone with lower back pain should do and not do in the gym:
Do:
- Pelvic tilts: Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis towards your feet. Hold for 5 seconds and release. Repeat 10 times.
- Wall sits: Stand with your back against a wall and slide down until your knees are bent at a 90-degree angle. Hold for 10 seconds and release. Repeat 5 times.
- Bird dog: Start on your hands and knees. Extend your right arm and left leg out straight. Hold for 5 seconds and release. Repeat with the opposite arm and leg. Do 10 repetitions on each side.
Don't:
- Sit-ups: This exercise puts a lot of strain on the lower back and can cause further injury.
- Leg press: The leg press machine puts a lot of pressure on the lower back and can cause pain and injury.
- High-impact exercises: Activities such as running, jumping or other high-impact exercises can jar the spine and exacerbate lower back pain.
Remember, it is important to listen to your body and stop exercising if you experience pain or discomfort. Always consult with a healthcare professional before starting any new exercise program.
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