Avoiding activity creates fearful behavior and increases pain sensitivity over time.
This is why we typically dont recommend rest with back pain, he says.
Are you nervous about what might potentially happen because of your pain?
If you feel overwhelmed, then see a physical therapist, says Fata-Chan.
you’re free to keep your arms extended or bring them back to rest near your feet.
Hold for 20 to 45 seconds.
How to do it:Lie on your back with your knees bent, feet flat on the floor.
Cross your right ankle over your left knee.
Hold for 20 to 45 seconds.
Switch sides and repeat.
Brace With March
Why it helps:Malek likes this exercise because it engages your core and hips.
Its a modified, more beginner-friendly version of another exercise called the dead bug.
How to do it:Lie on your back with your knees bent, feet flat on the floor.
Draw your belly button in and engage yourcore.
(Try not to hold your breath, advises Malek.)
Do 8 to 12 reps.
4.
The curl up along with the side plank and the bird dog (below at No.
How to do it:Lie on your back with one knee bent, foot flat on the floor.
Extend your other leg out straight.
Hold for 10 seconds, then switch sides and repeat.
Do 3 to 5 reps on each side.
How to do it:Lie on your side, knees bent and stacked.
Engage your core to press up your hips.
Hold for 10 seconds, then switch sides and repeat.
Do 3 to 5 reps on each side.
Bird Dog
[4]
How to do it:Start on your hands and knees.
Extend your right arm straight out in front of you, then extend your left leg straight behind you.
Hold for 10 seconds.
Place your hand and foot down, then switch sides and repeat.
Do 3 to 5 reps on each side.
How to do it:Lie on your back with one knee bent, foot flat on the floor.
Extend your other leg out straight.
Push up off the grounded foot to lift your hips into a bridge position.
Lower back to start and do the same on the opposite side.
Aim to complete (or work up to) 15 reps per side.
Squats encourage hip hinge and functional movement that translates into something we do daily.
They can reduce the fear or avoidance of a movement, says Malek.
How to do it:Stand with your feet shoulder-width apart.
Stop when your butt is about halfway to your knees to complete a half squat.
To help guide the movement, place a chair behind you, advises Malek.
Do 8 to 12 reps.
Aim to do back-focused exercises two or three times per week, says Malek.
Be sure to allow recovery time between workouts, and remember things should not cause or trigger more pain.
If they do, consult a physical therapist, she says.
You may need to talk about modifying the exercises in a way that works for your body.
Malek recommends taking frequent breaks from being in any one position, as well as generally staying active.
Its important to know general exercise can be beneficial, she says.
Scott Haak, PT, DPT, has been a member of theMayo Clinicstaff since 2000.
Dr. Haak serves as faculty for the Sports Medicine Fellowship program at Mayo Clinic Florida.
Haak is an exercise enthusiast and enjoys running, weightlifting, and sports performance training.
She was previously an assistant editor atPreventionwhere she wrote monthly science-based beauty news items and feature stories.
