You need to make sure you take care of your back, which is where dynamic lumbar stabilization exercises can be helpful. Your back is divided into several areas, with the lumbar region being at the bottom. If you suffer from low back pain, you could have issues with this region. If you can perform corrective or stabilizing exercises, you might be able to reduce your pain and improve your overall quality of life. Learn more about how this type of physical therapy might be able to help you!
Lumbar stabilization is the ability of the spinal column to ensure the back remains stable even when being loaded. For example, if you try to lift something heavy, you place stress on your lower back. This stabilization ensures the spine remains strong during this activity.
If you suffer from low spinal discomfort, the lumbar region of your spine might not be as strong as it should be. Therefore, spine stabilization exercises might be able to help you treat this pain. There are even studies that show that dynamic strengthening exercises can reduce low back pain.
Dynamic exercises can be used to help you strengthen your lower back, focusing on your core muscles. The goal is to help your spine keep you upright, providing more support for the rest of your body during physical activity. This can help you treat lower back pain and reduce the risk of injury.
There are several types of lower back physical therapy exercises that can be helpful for back discomfort, including:
Perform lumbar exercises in the seated position can help you improve the strength of your core muscles. In this exercise, sit on the ground with your spine upright. Bend your hips and knees at a 90-degree angle. Then, keep your abdominal muscles tight, pull your belly button toward your spine, and hold this position for five seconds before relaxing.
In this exercise, lay on the ground and bend your knees with your feet flat on the floor. Bring your belly button toward your spine, flatten your back against the floor, and keep your hips on the ground. Hold this position for five seconds and then release.
With this routine, lay on your stomach with your bully button on the ground. Place your arms on the floor above your head. Consider placing a small towel under your forehead and a pillow under your hips. Raise your right arm off the floor for five seconds, then repeat with the left. This can increase your core stability.
In this exercise, get on your hands and knees on the ground. Alternate lifting your right arm and left arm in front of you for five to ten seconds. This can increase your back and ab strength.
In a pelvic tilt, lay on the ground, bend your knees, and keep your feet on the floor. Flatten your lower back and bring your belly button inward, holding this for five seconds to strengthen your abs.
In the same position as above, make the exercise harder by lifting one knee to the ceiling, then the other. This will further work your abs, strengthening them.
Keeping the same position, contract your glutes and raise your hips off the floor. Hold this for ten seconds, and then release. This will strengthen your abs.
Sit on a soft ball with your feet flat on the floor. Keep your hips at 90 degrees. Alternate holding your knees in front of you for five seconds to strengthen your abs.
If you are looking for help with dynamic lumbar stabilization exercises, it would be our pleasure to help you. At Hogan Spine & Rehabilitation, we specialize in helping patients with back pain. Contact us today at (281) 240-2225 to make an appointment!
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