Phone: 712-732-3349 - Redenbaugh Chiropractic: 800 Oneida St, Suite B Storm Lake Iowa 50588

This One-Minute Exercise Helps Low Back Pain

This One-Minute Exercise Helps Low Back Pain

Low Back Pain Exercise

Posture exercise:

assisted one-legged standing exercise can help with low back pain by strengthening the muscles that support the low back.
Goal: Stand for at least one minute on each leg without assistance. If you cannot perform the Standing Balance Test then use this exercise.

Additional Low Back Pain Tips:

If you cannot bring your knee up in front of you, then simply raise your foot behind you as shown in the picture above. If you have sharp low back pain while performing this exercise you must stop and get evaluated by a professional who specializes in conservative care for such problems.
While maintaining your best posture keep your leg raised for at least 60 seconds before switching legs. As you get stronger you should be able to perform this movement longer.
If you get tired and you lose your form then stop the exercise and be sure to write down how long you stood. Try and beat this time when you next perform the exercise.
Slowly raise your arms from the side (using the wall as sparing as possible) up above your head and back down again.
Close your eyes. First for 5 seconds then for longer periods of time. This forces you to rely on your ears and sensory nerves which improves your performance with this exercise.

Breathing:

Proper breathing while exercising is crucial. Before performing this movement you should take a breath, pushing your abdomen outward. Upon exhalation you should tighten and hold your abdominal and core muscles as tight as possible before lifting your leg. If you experience low back pain while performing this breathing get evaluated for a more serious problem. While holding your core muscles tight you should continue to breath comfortably. This may take some practice at first, but keep working with it, because this ability is crucial for any exercise movement.
Advanced:
When you are comfortable performing this exercise and have developed the strength over weeks you can then try the “hop”. While standing on one leg attempt to jump with that one leg and hop forward then backward. Use the door frame to assist you at first if needed. Once you are comfortable hoping forward and back you can then progress into hoping from side to side. Think of yourself as standing in the middle of a clock and jumping to each number on the clock face and then back again to the center. Jump to the quarter hour and half our positions while performing the leg raise exercise.

References:
The influence of initial bipedal stance width on the clinical measurement of unipedal balance time
Theoretical considerations in balance assessment

Check out our other related posts:
Neck Pain Exercises
Is Poor Posture Affecting Your Health
Injury Pain Posture Exercise

Low Back Pain Exercise

Posture exercise:

assisted one-legged standing exercise can help with low back pain by strengthening the muscles that support the low back.
Goal: Stand for at least one minute on each leg without assistance. If you cannot perform the Standing Balance Test then use this exercise.

Additional Low Back Pain Tips:

If you cannot bring your knee up in front of you, then simply raise your foot behind you as shown in the picture above. If you have sharp low back pain while performing this exercise you must stop and get evaluated by a professional who specializes in conservative care for such problems.
While maintaining your best posture keep your leg raised for at least 60 seconds before switching legs. As you get stronger you should be able to perform this movement longer.
If you get tired and you lose your form then stop the exercise and be sure to write down how long you stood. Try and beat this time when you next perform the exercise.
Slowly raise your arms from the side (using the wall as sparing as possible) up above your head and back down again.
Close your eyes. First for 5 seconds then for longer periods of time. This forces you to rely on your ears and sensory nerves which improves your performance with this exercise.

Breathing:

Proper breathing while exercising is crucial. Before performing this movement you should take a breath, pushing your abdomen outward. Upon exhalation you should tighten and hold your abdominal and core muscles as tight as possible before lifting your leg. If you experience low back pain while performing this breathing get evaluated for a more serious problem. While holding your core muscles tight you should continue to breath comfortably. This may take some practice at first, but keep working with it, because this ability is crucial for any exercise movement.
Advanced:
When you are comfortable performing this exercise and have developed the strength over weeks you can then try the “hop”. While standing on one leg attempt to jump with that one leg and hop forward then backward. Use the door frame to assist you at first if needed. Once you are comfortable hoping forward and back you can then progress into hoping from side to side. Think of yourself as standing in the middle of a clock and jumping to each number on the clock face and then back again to the center. Jump to the quarter hour and half our positions while performing the leg raise exercise.

References:
The influence of initial bipedal stance width on the clinical measurement of unipedal balance time
Theoretical considerations in balance assessment

Check out our other related posts:
Neck Pain Exercises
Is Poor Posture Affecting Your Health
Injury Pain Posture Exercise

Leave a Reply

Phone: 712-732-3349 - Redenbaugh Chiropractic: 800 Oneida St, Suite B Storm Lake Iowa 50588