Latest revision as of 18:10, 24 September 2020

Resistance training - anything that makes movement harder. Such as weight lifting, pullups.
Weight Training for Lower Back Pain - 12 exercises shown. Study of 27 people - 12% improvement from aerobics, 60% improvement in resistance training [1]

12 Exercises for Lower Back Pain

Squats are a Stage 3 exercise of full body strengthening for lower back pain, after range of motion, and spinal stabilization has been achieved [6]

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 #'''Weight Training for Lower Back Pain''' - 12 exercises shown. Study of 27 people -  12% improvement from aerobics, 60% improvement in resistance training [https://www.verywellfit.com/top-weight-lifting-exercise-to-ease-back-pain-3120140]
-=12 Exercises=
+=12 Exercises for Lower Back Pain=
 *Lat pulldown - or pullup - [https://www.muscleandstrength.com/articles/lat-pull-downs-pull-ups-bigger-back#:~:text=The%20lat%20pulldown%20is%20an,your%20lats%20for%20multiple%20reps.]
+*Ab crunch - [https://www.youtube.com/watch?v=NIqgTCTd2MM]
+*Leg press - squat is an alternative. [https://www.oregonlive.com/health/2011/04/colin_hoobler_properly_done_sq.html#:~:text=The%20squat%20is%20an%20important,before%20they%20reach%20the%20spine.]. Squat vs leg press - [https://www.fitness19.com/squats-vs-leg-press-do-i-need-to-do-both/#:~:text=But%20because%20there%20is%20less,be%20greater%20than%20with%20squats.]
+=Squats=
+*Squats are a Stage 3 exercise of '''full body strengthening''' for lower back pain, after '''range of motion''', and '''spinal stabilization''' has been achieved [https://physicaltherapynow.net/2019/03/04/should-you-squat-if-you-have-low-back-pain/]