If you want simple exercises that can help with your lower back pain, try these at home!
1. Palloff Press
The Palloff Press is an anti-rotational movement.
The exercise helps strengthen the Lumbo-Pelvic-Hip Complex (LPHC) as well as the glutes. The purpose of this exercise is to fight against the rotational pull using your lower back, core, hips, and glutes while strengthening them at the same time. This exercise can be used with a resistance band or a functional trainer/cable machine.
To start, adjust the band or cable machine between elbow and shoulder, whichever feels most comfortable. Interlock fingers around band or grip attachment on cable and bring it in tight, touching your sternum. Feet can be shoulder-width apart or outside of that with a wider base (position mostly used with heavier weight). Keeping your shoulders depressed (down). This is the starting position.
Next, press out, while exhaling and hold for 2 seconds. Make sure the band or cable is straight when at full extension to maximize the rotational pull for the exercise. Then slowly bring it back to your sternum and repeat. Make sure to switch sides if you add this to your workouts. 3 Sets of 10 Reps (Both Sides):
2. Airplanes
Is a stabilization exercise strengthening your Core and Glute Medius. This exercise is also good for Hip Pain. The purpose of the exercise is to balance on one knee while raising the other knee off of the ground and holding for 10 secs or longer.
To start, bend down on one knee in a half kneeling position using a foam pad for comfort and to protect your knees. Next, put your arms out to the side simulating an airplane.
Then, the foot that is planted flat on the floor, lift up off of the ground and hold for 10 secs or as long as you can. You will be swaying back and forth trying to maintain your balance. Keep the core tight and breath. Switch legs and repeat. 3 Sets As Long As You Can:
These are two exercises I use for my clients daily. For their warm-ups as well as their core (main) exercises. If you want simple exercises that can help with your lower back pain, try these at home, no gym required.
