Dr. Heather Morales, DC, MS, CKTP
Feb 10, 2011  Lower back pain seems to be an epidemic in the winter months, whether it’s from shoveling the snow to everyone getting back into their workout routines for the Spring. With that said, most low back pain stems from chronic instability of the core muscle groups. By addressing the stability of the muscles as an early preventative measure for low back pain you’re not only able to save money, but also money and time back at work to make more money.

The following exercises can be done to prevent occurrence of low back pain by strengthening core muscles and strengthening the glutes. Consult your physician if you have injuries, or have troubles with performing any exercise before continuing.

1. Yoga Chair Pose-Stand with your feet shoulder width apart. Bend your knees, lowering your body as if you were about to sit in a chair (about a ¼ squat position). Bend forward slightly from the waist (not the back). Extend your arms straight above your head (palms facing inward), and reach towards the ceiling keeping the arms aligned with the spine. Hold this position for 30 second to one minute, while breathing slowly. Then return to the starting position, and repeat 3-5 times.
   
   
2. Clams-Lay on your side with your hips and shoulders (the arm will be fully extended or can be bent to rest under the head) in a straight line. Bend your knees, so your thighs are at 90 degrees to the body (one leg will rest directly on top of the other). Keep the ankles together, as you slowly raise the top knee away from the bottom knee. The top knee should raise high enough until you feel the gluteus medius working, but not to where the hips roll backward. Hold the position for 3-5 seconds and then lower to starting position. Repeat 5-10 times with perfect form, then change sides and repeat.
   
   
3. Side Planks-Lay on your side and lift your body off the ground to balance on the forearm and side of the foot. The forearm will be directly under the shoulder to take strain away from the neck. Everything will be in a straight line, while keeping the hips off the ground. Contract the abdominal muscles and try to hold the move for 30 seconds to one minute. Lower your body to the ground back to starting position and repeat once more before switching sides.
   
   
4. Planks-Lay face down on the ground, while resting on the forearms. Lift your body off the floor, while balancing on the toes and forearms. Keep the back flat and keep everything aligned with the spine. Contract the abdominals and glutes, while holding the position for 30 seconds to one minute. Lower the body back to the ground and repeat 3-5 more times.
   
   
5. Hamstring Leg Curls with Swiss Ball-Lay on your back with the heels resting on a stability ball, and keep the arms flat on the floor. While balancing the heels on the ball and the shoulders on the floor, lift the pelvis off the floor without arching the back. Slowly roll the ball in towards the glutes, while bending the knees and lifting the hips toward the ceiling. Return to starting position by straightening the legs and lowering the pelvis to the ground. Repeat for 10 repetitions.
   
   
6. Bird-Dogs-Kneel on the floor with the hands shoulder width apart and under the shoulders. Contract the abdominals and glutes, then practice lifting one hand and the opposite knee just enough off the floor to master the exercise. Then, lift the arm straight in front while extending the opposite leg to the back. Hold for 3-5 seconds and repeat with the other side. Repeat 10 repetitions, with 5 on each alternating side.