25 Min Lower Back Exercises for Lower Back Pain Relief Stretches for Lower Back Strengthening Rehab

HASfit・2 minutes read

A video featuring lower back pain relief and strengthening exercises emphasizes comfort and individual flexibility levels. The routines include stretching, strengthening, and focusing on specific muscle groups to avoid pain and improve overall strength and flexibility.

Insights

  • Emphasis on individual comfort and flexibility levels in lower back workout routines, ensuring a personalized approach to stretching and strengthening exercises without causing pain or discomfort.
  • Detailed instructions provided for various exercises targeting lower back pain relief and strengthening, focusing on proper form, controlled movements, and gradual improvement, emphasizing the importance of engaging specific muscle groups like glutes and hamstrings to support the lower back effectively.

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Recent questions

  • How can I relieve lower back pain?

    By performing stretching and strengthening exercises like cat-cow movements, Cobra position, prone leg raises, pelvic bone pushes, and lying leg twists.

  • What exercises can help strengthen my lower back?

    Lower back strengthening exercises include hip ups, high plank mule kicks, prone superman, good mornings, and alternating mule kicks.

  • Are there any equipment needed for the workout?

    No equipment is required, but having a mat may be useful for comfort during the routine.

  • How long should I hold each stretch?

    Hold each stretch for 15 seconds, focusing on comfort and not pushing into pain.

  • What is the key focus during the exercises?

    Emphasize form, control, and breathing throughout the exercises to strengthen the lower back and improve flexibility.

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Summary

00:00

Lower Back Pain Relief Workout Routine

  • Video is a remake of a popular workout for lower back pain relief and strengthening
  • No equipment required, but a mat may be useful
  • Workout is divided into lower back stretching and strengthening routines
  • Emphasis on making the routine comfortable for individual flexibility levels
  • Lower back stretching involves cat-cow movements for 15 seconds each
  • Transition to Cobra position for 15 seconds
  • Prone leg raise exercise for glute engagement
  • Pelvic bone push into the ground for core engagement
  • Iso hip up exercise for glute and hamstring activation
  • Lying leg twist stretch for lower back flexibility, focusing on comfort and not pain

17:23

Strengthen Glutes with Hip Ups and Planks

  • Exercise: Hip Ups
  • Lie on back, hands at sides, bring feet close to glutes
  • Press up off heels, squeeze glutes at top, return slowly for 12 reps
  • Aim for straight line from knees to shoulders at top position
  • Emphasize squeezing glutes, not lower back, take time on way up and down
  • Repeat for improvement, focus on form and control
  • Exercise: High Plank Mule Kick
  • High plank position, raise leg straight up or from knees with bent knee
  • Alternate legs for 12 reps, keep back straight, avoid sinking or raising butt
  • Choose difficulty level, focus on form and controlled movements
  • Challenge yourself without pain, breathe throughout, work at own pace
  • Strengthen lower back, improve with each rep, aim for strong glutes
  • Exercise: Prone Superman
  • Hands on head, lift legs and upper body or just upper body off ground
  • Perform 12 reps, challenge yourself without pain, focus on breathing
  • Strengthen back, work at own pace, more than halfway done, push through
  • Alternate Superman: Raise right arm with left leg, then left arm with right leg
  • Perform 12 reps, focus on form, feel discomfort but work through it
  • Exercise: Good Morning
  • Feet shoulder-width apart, hands on head, slight knee bend
  • Hips back, feel hamstring stretch, return with strong glutes
  • Aim for parallel upper body to floor, focus on hamstring stretch and glute squeeze
  • Protect lower back with strong glutes and hamstrings, work both legs equally
  • Perform 12 reps, control descent, avoid hyperextending back
  • Exercise: Alternating Mule Kick
  • High plank or from knees, raise leg straight or with bent knee to ceiling
  • Alternate legs for 12 reps, contract glutes and hamstrings, breathe and control
  • Focus on strength and control, not speed, improve with each rep
  • Challenge yourself, maintain controlled pace, strengthen with every rep
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