Welcome to Holly Roser Fitness! As a personal trainer in San Mateo, I know that recovering from a lower back injury can be a challenging and frustrating process. However, with the right exercises and guidance, you can make a full recovery and prevent future injuries. Here are some exercises that can help you recover from a lower back injury:
- Pelvic tilts: Pelvic tilts are a gentle exercise that can help strengthen the muscles in your lower back. To do this exercise, lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by tilting your pelvis up and then relax. Repeat this movement for 10-15 repetitions.
- Cat-cow stretch: The cat-cow stretch is a gentle exercise that can help improve flexibility and mobility in your lower back. To do this exercise, start on all fours with your hands under your shoulders and your knees under your hips. Inhale and arch your back, tucking your chin towards your chest (cow pose). Exhale and round your spine, tucking your chin towards your tailbone (cat pose). Repeat this movement for 10-15 repetitions.
- Bird-dog: The bird-dog exercise is a great exercise for strengthening the muscles in your lower back and core. To do this exercise, start on all fours with your hands under your shoulders and your knees under your hips. Lift your opposite arm and leg off the ground, keeping your hips and shoulders square. Hold this position for a few seconds and then lower back down. Repeat on the opposite side. Do 10-15 repetitions on each side.
- Plank: Planks are a great exercise for strengthening the muscles in your lower back, as well as your core. To do a plank, start in a push-up position with your hands under your shoulders and your body in a straight line. Hold this position for 30 seconds, making sure to keep your core engaged and your back straight.
- Bridges: Bridges are a great exercise for strengthening the muscles in your lower back and glutes. To do a bridge, lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground and hold for a few seconds before lowering back down. Do 10-15 repetitions.
It’s important to consult with a healthcare professional and a personal trainer before starting any new exercise routine, especially if you are recovering from a lower back injury. If you have any questions or need additional guidance, don’t hesitate to reach out to me as your personal trainer in San Mateo.
