(KUTV) Jeffrey Beck, exercise specialist at the Intermountain Medical Center Heart Institute in Murray, will be demonstrating exercises that will help strengthen your lower back.
To prevent back pain, you need to work on strengthening all the muscles that help support it such as the glutes, hips, and hamstrings, said Beck. He recommends that you complete the following workout two to three times per week to help improve lower back strength and reduce pain:
1) Swiss Ball Back Extensions: Lie face down on a swiss ball and position your feet against a wall. Place your hands behind your head or across your chest. Raise your torso up until it is in line with your lower body and slightly twist your right side up to isolate one side of the lower back. Return to starting position and repeat on the other side. Complete 3 sets of 10 reps per side.
2) Swiss Ball Reverse Hip Raises: Lie face down on a swiss ball with your feet off the ground, hands on the floor to steady yourself. Keeping your legs nearly straight, lift them until they are in line with your torso. Squeeze your glutes, raise your hips and pause. Return to starting position. Complete 3 sets of 10 reps.
3) Cobra: Lie face down on the floor with your legs straight behind you and your arms straight down next to your sides, palms down. Raise your head, chest, arms and legs off the floor and rotate your arms so your thumbs are pointing toward the ceiling. Hold for 30 seconds and then relax back to the floor for 5 seconds. Repeat three times. Do 3 sets of 3 reps.