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Build Your Lower Back

Castle Connolly Top Doctors

You may not realize it, but your lower back is of significant importance.  Consider what happens when you tweak your back or sustain some sort of injury: it is often difficult to move, and you find pain radiating through your spine, hips, buttocks, thighs and other areas.  It is often not until you injure this area that you realize the role that your back plays in employing flexibility, motion and heavy use throughout our everyday lives.  Why not take the time to build strength in this area just as you would for your legs or any other part of the body?

In addition to exercises, there are common sense routines that you can practice on a daily basis.  If you work in an office setting and your job requires a lot of sitting, make sure to get up and walk around for a few minutes every half hour or so.  Studies have shown that individuals who sit for eight hours or more a day have shorter lifespans, so make the most of your day by walking as much as possible.  If you have a pedometer handy, shoot for anywhere between ten-thousand to thirty-thousand steps; you can start with ten minute walks and work your way up to a half hour at a time. 

One exercise that is extremely efficient in working out the lower back muscles is called the “hip bridge”.  While lying face-up on the floor, keep your knees bent in a comfortable position with your feet flat on the floor.  As you flex your abdominal muscles, lift from your hips until there is a straight line between the knees and shoulders. At the apex, hold for three seconds and then slowly return to the starting position.  Repeat the exercise for a total of eight to ten times and complete it for two to three sets.  Put both of these plans into action and you will undoubtedly be able to build your lower back strength bit by bit.

If you suffer from back pain in New York City, take the time to consult a professional and find long-term answers for your nagging lower back injury.

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Page Updated on Oct 14, 2020 by Dr. Hosny (Interventional Spine Specialist) of New York Pain Care
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