Back pain is a very common complaint that everyone gets at some point in their lives. It can happen for a variety of reasons and there are many possible treatments, but exercising is often the best way to deal with the back pain. Here are a few exercises to strengthen your sore back and get back to life.
Bird dog: Get down on your hands and knees. Slowly extend out one arm in front of you and the opposite leg behind you while maintaining a straight spine position. Hold that position for a few seconds and then lower your arm and leg. Now repeat the movement with the opposite arm and leg. Try to do 10-15 repetitions.
Glute bridge: Lie on your back with your knees drawn up at a 45 degrees angle and feet on the exercise mat. Lift your hips off the mat trying to make a straight line with your knees, hips and shoulders. Hold the position for a few seconds. Then lower your torso and repeat the movement 10-15 times.
Forearm plank: Lie facedown on an exercise mat. Lift your body off the floor, supporting yourself on your forearms and toes. Try keeping your heels, hips, and shoulders in a straight line. Hold for 30-60 seconds. Repeat the movement 2 to 3 times.
Please note, these exercises are just for generalized soreness and achiness in your back, but not for a specific diagnosis. Make an appointment for telemedicine or in-office visit with Dr. Moazzaz today for an in-depth evaluation of your specific spine condition and personalized treatment recommendation.
Dr. PayamMoazzaz specializes in advanced minimally invasive spine surgery that allows patients to heal quickly after surgery and return sooner to their active lifestyles. Please call (760) 904 5444 to book your appointment.