Why are some individuals more prone to lower back strains or pain? The primary reason often lies in weak muscle strength in the lower back, which can be worsened by prolonged periods of sitting, hindering proper engagement of the lower back and abdomen. Rocky Liao, a classical Chinese dance instructor, introduces five common exercises used by dancers to enhance lower back strength.
Alleviating Lower Back Strain and Pain
Mr. Liao emphasized that correcting posture is key to addressing lower back strains and pain. Specifically, the body and head should be kept upright, avoiding forward tilting. In addition to prolonged sitting, both excessive exercise and the habit of carrying heavy objects on one side, such as single-shoulder backpacks, can lead to muscle tension, potentially causing pain.While acute muscle pain requires rest, it is essential to strengthen the abdominal and back muscles once the acute inflammatory phase has passed. This helps prevent further lower back strains or pain and improves body balance. Mr. Liao introduces the following five training exercises commonly used by dancers to strengthen these muscle groups.
Exercise 1: Leg Raises
- Repetitions: 10 per set
- Sets: 3
- Lie on your back with your hands placed under your hips, palms down. This position allows your abdomen to rest naturally and makes it easier to exert force.
- Lift both legs up to a 90-degree angle, then slowly lower them down, lightly touching the floor with your heels without completely lowering your legs. Throughout the movement, engage your core muscles.
Exercise 2: Sit-ups
- Repetitions: 10 per set
- Sets: 3
- Lie on your back with your feet held down by another person or secured with gym equipment.
- Place your hands behind your head, but avoid using your arms to pull your neck up as this can cause neck injuries. Instead, keep your neck and back straight without bending, and use the strength of your abdominal and lower back muscles to lift your upper body.
Exercise 3: Superman Pose
- Repetitions: 10 per set
- Sets: 3
- Lie face down with your hands placed at your sides.
- Push your upper body up with your hands, lifting as high as you can until your back muscles tighten. Hold this position for about 10 seconds.
- Release your hands from the mat and extend them out to your sides, holding your upper body up using only your lower back muscles. Hold this position for about 10 seconds.
Exercise 4: Waist Twists
- Repetitions: 10 per set
- Sets: 3
- Sit with your legs extended and flat on the floor.
- Bend your right knee and touch it with your left elbow, then bend your left knee and touch it with your right elbow. The key to this movement is to twist your waist when your elbow touches your knee, feeling a stretch in your back muscles.
Exercise 5: Hip Raises
- Repetitions: 5
- Lie on your back with your knees bent and feet flat on the floor.
- Use your abdominal muscles to lift your hips until your waist, abdomen, and thighs form a straight line. Tighten your glutes and hamstrings, and hold for 10 seconds.
- Lower your hips back to the ground.
It is important to perform these exercises within your ability range. You can achieve a healthier body by progressing gradually and maintaining consistency.
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