Strength and Flexibility Exercises for Lower Back Pain from Sports
Alleviate lower back pain from sports with these targeted exercises designed to improve flexibility and strengthen the lower back muscles.
Alleviate lower back pain from sports with these targeted exercises designed to improve flexibility and strengthen the lower back muscles.
Lower back pain is a common issue among athletes and active individuals, often resulting from overuse, poor posture, or inadequate stretching. Incorporating specific exercises into your routine can help alleviate pain, improve flexibility, and strengthen the lower back. Here are some effective strength and flexibility exercises for lower back pain from sports:
Start on your hands and knees in a tabletop position. Arch your back, dropping your belly towards the floor (Cow Pose), then round your back towards the ceiling (Cat Pose). Repeat slowly. This exercise helps to improve flexibility and relieve tension in the lower back.
Kneel on the floor and sit back on your heels. Extend your arms forward and lower your chest towards the ground, feeling a stretch in your lower back. Hold for 15-30 seconds. This stretch gently elongates the lower back muscles.
Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis. Hold for a few seconds, then release. This exercise strengthens the lower back and core muscles.
Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes and hamstrings. Lower back down slowly. This exercise strengthens the lower back, glutes, and hamstrings.
Lie on your back with your knees bent. Bring one knee towards your chest, holding it with both hands. Hold for 15-30 seconds and switch legs. This stretch helps to relieve tension in the lower back.
Start on your hands and knees in a tabletop position. Extend one arm forward and the opposite leg back, keeping your back straight. Hold for a few seconds, then switch sides. This exercise strengthens the lower back, core, and stabilizing muscles.
Sit on the floor with your legs extended. Reach forward towards your toes, keeping your back straight, and hold for 15-30 seconds. This stretch improves flexibility in the lower back and hamstrings.
Stand with one foot on a low stool or step. Keep your leg straight and lean forward slightly, feeling a stretch in your hamstring. Hold for 15-30 seconds and switch legs. This stretch targets the hamstrings, which can help alleviate lower back pain.
Kneel on one knee with the other foot in front, forming a 90-degree angle with both knees. Push your hips forward gently, feeling a stretch in the front of your hip. Hold for 15-30 seconds and switch sides. This stretch helps to improve flexibility in the hip flexors and lower back.
Sit on the floor with a foam roller under your lower back. Roll back and forth, applying pressure to the lower back muscles. This helps to release tension and improve flexibility in the lower back.
If you are suffering from lower back pain or any other condition, consider seeking the help of a Warrior Health physical therapist. Warrior Health offers modern sports medicine and physical therapy to help reduce pain, improve strength and flexibility, and get you back to your favorite physical activities. With proper treatment and care, lower back pain can be effectively managed, allowing you to enjoy a full and active life.
