Lower back pain got you down?

You're not alone!

Many of us experience lower back discomfort, especially as we spend more time sitting or engaging in repetitive movements. We are sharing three simple yet effective exercises you can do at home to help ease that pain and strengthen your core and back muscles.

These are exercises you can do at home with your senior parents to get them moving.

Quadruped Arm/Leg Stretch:

- Start on your hands and knees, ensuring your back is flat like a table.

- Extend one arm straight out in front of you while simultaneously extending the opposite leg straight back, keeping your core engaged.

- Hold for a few seconds, then slowly return to the starting position and repeat on the other side. This helps improve core stability and spinal mobility.

Side Plank:

- Lie on your side with your legs straight and your elbow directly under your shoulder, forearm on the ground.

- Engage your core and lift your hips off the ground, forming a straight line from your head to your feet.

- Hold for as long as you can maintain good form, then slowly lower back down and repeat on the other side. This strengthens your obliques and improves core stability.

Gluteal Stretch:

- Lie on your back with your knees bent and feet flat on the floor.

- Cross one ankle over the opposite knee.

- Gently pull the thigh of the bottom leg towards your chest, feeling a stretch in your glute. Hold for a few seconds, then repeat on the other side. This helps relieve tension in the glutes and lower back.

Remember, always consult with your doctor or physical therapist before starting any new exercise program.

Stay consistent, and give your back the care it deserves!

If you would like a mobility exercise plan or therapy for yourself, contact us to find out more information.