In the health and fitness field, many professionals encounter people who have an array of injuries. One of the more common issues is lower back injuries. Whether surgery, blown discs, visible muscle spasms or loss of synovial fluid – which provides fusion between the spinal vertebrae – there are easy recovery techniques you can implement on your own after your rehab is done. It’s important to keep up with rehab exercises to continue strengthening your lower back.
Here are a few examples of post-rehab exercises:
- Stability Ball Bridges – a stabilization exercise that introduces unpredictable movement of the ball that must be responded to. Lay on floor with both feet propped up on the exercise ball keeping your legs straight and arms relaxed to the sides. Find the neutral spine position and hold while slowly tightening the buttock muscle to lift the buttocks off the floor 2-3 inches. Hold as long as possible, lower to starting position and repeat 5-8 times, increasing time as you progress in the exercise.
- Dead lifting – involves lifting a barbell from the ground to a standing position. The bar should get no higher than your thighs when you are in a full standing position. Keep your back straight when bending and squatting during this exercise. Keeping your core tight will enable proper posture. Bend and flex at the hips – this is very important – make sure not to curve the back! The bar should always stay close to your body to get the most out of this exercise and also for safety. Start with 3 reps and light weights. Increase reps and add weight as your body feels ready.
- Squats – can be done holding dumbbells in your hands or even just starting out with your bodyweight until you progress to weights. Start with your back straight, feet planted on the ground (heels included!) shoulder width apart and knees in line with your feet. Slowly bend your knees, hips and ankles until you reach a 90 degree angle. If it seems too much to go down that far at first, listen to your body and only do what is comfortable. Breathe out as you lower your body, and in as you raise back to the starting position. Focusing your gaze on something straight ahead can help you maintain balance and the proper posture throughout the exercise. Start with 10 reps and no weights in your hands, increasing as you feel more comfortable.
Always remember with any exercise that involves lifting, form is key and keep that core tight!
The Fitmark Team