Self Care At Home: Stabilize Your Spine With These Low Back Exercises

Lower back pain is sometimes a result of an injury, but some also resulted from a poor lifestyle, leading to weakened muscle supporting the body and supporting the spine. Fortunately, there are better ways to prevent it, and you can do it in the comfort of your own home. Strengthening exercises and stretching are combined to do spinal manipulation therapy. After doing it, patients with lower back pain can experience pain relief and avoid long-term problems.

Helpful And Effective Exercises To Improve The Spine

The Belly Breathing

Purposeful and deep belly breathing may not sound like an exercise, just like any other physical fitness you ever tried on. But it is used for building a stronger core that can support your spine the proper way. While doing the deep belly breathing, the diaphragm is expanded with the help you'll get from the abdominal muscles. So, the deeper and longer your breath, the harder and stronger your abdominal muscles will be strengthening and working. 

In this routine, you need to lay flat on your back, then put one hand on the chest and the other hand on the belly. Ensure that when you start to breathe in, your chest will not rise completely. The goal is to breathe in into your belly for a 12-second inhale. Start with a small breath to a larger one, then repeat the process five times.

The Pelvic Tilt

While you are laying on your back, bend two knees and put your feet on the ground comfortably. Ensure that your low back stays on the ground or floor, then tilt the pelvis in and up. In doing this, you feel that your lower back and your muscles are being contracted to each other. Hold again, for one belly breath; then you can relax. 

The next process is to flatten your back area, push it down towards the ground to close the remaining space between the floor and the spine. You will feel that your abdominal muscles tighten up. Hold your breath for about five seconds, and then relax. Repeat this routine 20 times in the morning and another 20 times in the evening. 

The Slide Plank

It can be a very challenging exercise, especially for beginners, because it needs your balance and strength. The two elements need to combine to stabilize your muscles greatly. To do it, you must lay on your side with the lower forearm on the floor, and the feet are being stacked together. Directly position your elbow below your shoulder to keep it aligned properly. Repeat this exercise on both sides for a more strengthening result, at least 2 to 3 times daily. 

Hamstring Stretch

It's a passive exercise routine that needs effort from the muscle. To do this, you must lay on the floor with your knees bending and the feet on the ground. Look for a neutral spine position and maintain it while you slowly straighten one of your legs and lift the heel toward the ceiling while supporting the back of your thigh using your hands. 

Hold the position for about ten to thirty seconds and then repeat the routine with the other leg. Do it three times. Your leg muscle can be static, too, especially with the use of a wall to straighten your leg while the leg muscles rest.

Arm/Leg Raises

It's considered a more dynamic exercise routine that introduces more movement from the arms and legs to challenge the neutral spine. This exercise is mainly for hip abductors. Lay on one with your lower arm bending under your head and the upper arm resting with your hand on the floor near your chest. Slowly bend your knees and flex your hips while finding the neutral spine position. Then, raise the upper leg 8 to 10 inches, and lower it down. Do this exercise five to ten repetitions, and do it to the opposite side as well.

Exercise Ball Bridges

It is a more advanced stabilization exercise that introduces unpredictable movements. To do this, you need to lay on the floor with your both feet propped up on the exercise ball. Your legs straight, and your arms are both relaxed on the side. Look for the neutral spine position, and hold the position while you slowly tighten your buttock muscle to lift it off the floor two to three inches.

Stretching and Aerobic Conditioning

In addition to the stabilization exercises to strengthen your spine as explained above, aerobic conditioning and stretching are also an essential part of lumbar stabilization therapy.

  • Flexibility. It is the key to successful lumbar strengthening training because it lets the muscles assume quickly in a neutral position.

  • Cardiovascular Aerobic Conditioning. It is another vital part of the overall body muscle endurance and strength combined with lumbar spine stabilization training. Sustaining a neutral spine while performing aerobics is for the more advanced patients and safeguards their healing while doing the workout.

These stabilization exercise routines can be rigorous and may not be tolerated for most patients. Also, it is advisable for aging or elderly patients to use another less strenuous way of physical therapy.

Benefits of Having a Strong Back

The lower back muscles' intrinsic and depth nature means that getting the strength this area needs will show how functioning it is. They are not a superficial one that makes you look good only, but they can help improve your health in general.

Lower back pain these days is a common condition for several reasons, including poor posture, incorrect form when playing sport or exercising, and sedentary jobs. Having strong lower back muscles help prevent injury and counteract adverse effects. You will also increase your performance in any activities you'll do. 


Doing this exercise regularly will help you build stronger and more stabilized muscles. It will lessen your back injuries and help you to find further relief from lower back pain. It's about time to control your overall self-care by performing routines that strengthen your body. 

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Disclaimer: The information provided on this website, by Yentz Family Chiropractic, is for general use only. Any statement or recommendation on this website does not take the place of medical advice nor is meant to replace the guidance of your licensed healthcare practitioner. These statements have not been evaluated by the Food and Drug Administration. Yentz Family Chiropractic information is and products are not intended to diagnose, cure, treat, or prevent any disease or provide medical advice. Decisions to use supplements to support your specific needs should be considered in partnership with your licensed healthcare practitioner.
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