Exercises for Lower Back Strain

By Adam Cloe

The lower back is an oft-ignored part of the body that can become strained, especially by golfers who don't warm up before doing full swings. When the muscles are overworked or not properly limber, this can result in sudden pain that makes it difficult to move and swing a club. By strengthening and stretching these muscles, lower back strain can be greatly relieved.

Cat Stretch

This exercise is good for stretching out your lower back. Get down on your hands and knees with your hands underneath your shoulders and your knees under your hips. Relax your neck and let your head hang down while at the same time tucking your hips underneath you. At the same time, you should try to raise the middle of your back toward the ceiling. This should result in a gradual curve of the back upward. Hold this position for five seconds, then relax. A full set of catch stretches is 10 times per day.

Camel Stretch

The camel stretch is similar to the cat stretch but helps with the flexibility of a different part of your back. Combining the two can greatly improve mobility and reduce pain. The start is very similar---hands and knees position, knees underneath the hips and arms under the shoulders. But with this exercise, you will want to raise up your head and hips, letting your stomach move down towards the floor. This position should be held for five seconds and done 10 times per day.

Pelvic Tilt

The pelvic tilt helps strengthen back and abdominal muscles, which can relieve back strains. Start by lying on with your back on the floor, your knees moderately bent and your feet flat on the floor. This will result in the small of your back being up in the air. Tilt your abdominal muscles and press your lower back into the ground. Hold for five seconds and then relax. Do sets of 10 repetitions per day.

About The Author

Adam Cloe has been published in various scientific journals. He is an M.D./Ph.D. student at the University of Chicago. He has a Bachelor of Arts in biochemistry from Boston University, where he won an award for excellence in undergraduate science writing.


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