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Weak core muscles are a contributor to lower back pain, which is why it’s important to work them out. It doesn’t take a gym membership—you can perform a comprehensive workout in your living room with minimal or no equipment. Speak with your family doctor about your back health and try the following exercises with their approval.

Exercises to Strengthen Your Back

1. Supermans

One of the most well-known and effective exercises are Supermans. Lie flat on your stomach with your legs straight behind you and your arms forward. You’ll look like Superman when he flies. Slowly lift your legs and arms off the ground, hold for 3 seconds, and lower. You should feel most of the workout in your lower back.

2. Leg/Arm Extensions

family doctorThis exercise targets multiple muscles in your core and back. Get down on your hands and knees. It’s more comfortable to do this on a yoga mat or carpet. Next, lift your left arm up and out so it’s parallel with your back. At the same time, lift your right leg up and out. Hold, bring them down, and switch to the other arm and leg. Perform three sets of five repetitions.

3. Planks

If you want to target your whole core, perform planks. Get down in a pushup position and hold. You can also lower down onto your forearms. Try to hold for 30 seconds. You should feel the workout throughout your entire core and buttocks. If you’re experiencing chronic back pain, you may want to start with some stretches recommended by your family doctor.

 

Whether you’re looking for health guidance or are overdue for an exam, a family doctor at Lexington Family Physicians will fulfill your needs. This practice is proud to serve Lexington, NC, and offers a wide range of treatments. Explore their cardiology, gynecology, and dermatology services on their website. You can connect on Facebook for preventative medicine tips and call (336) 249-3329 to schedule an appointment with a family doctor.

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