Low Back Pain Guidelines
- Pay close attention to proper posture while performing exercises.
- Stretch tight muscles that contribute to lower back pain:
- Hamstrings (back of thighs).
- Hip flexors (front of hip and thigh).
- Erector Spinae (lower back muscles).
- Strengthen weak muscles that contribute to lower back pain:
- Abdominal muscles.
- Lower back muscles.
- Use slow and controlled static stretching. Avoid bouncy or ballistic methods of stretching.
- Avoid exercises that may aggravate your lower back pain:
- Standing military presses.
- Double leg raises with straight legs.
- Standing or sitting toe touches with straight legs.
- Full sit-ups.
- Sit-ups with toes anchored or straight legs.
- Use light weights and high repetitions.
- You can do the following exercises, but pay close attention to good posture and proper execution:
- Lat pull-downs.
- Shoulder presses.
- Seated rows.
- Avoid lifting exercise equipment with a rounded spine and straight legs. Bend your legs and keep your back straight.
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