Top Exercises to Help With Lower Back Pain in Athletes

Lower back pain is a common issue that affects athletes of all levels, including professional cheerleaders. The repetitive movements, intense training, and physical demands of sports can put strain on the lower back, leading to discomfort and potential injuries. 

Fortunately, there are specific exercises that athletes can incorporate into their training routines to help alleviate lower back pain and maintain a strong, resilient back. In this article, we will explore some of the top exercises that are particularly beneficial for athletes dealing with lower back pain.

Deadlift

The deadlift is a compound exercise that strengthens the entire posterior chain, including the lower back muscles. It is essential to maintain proper form during this exercise to avoid additional stress on the lower back. 

Start with your feet shoulder-width apart and a barbell placed in front of you. Bend at the hips and knees, keeping your back straight and chest lifted, and grip the bar with an overhand or mixed grip. Engage your core and lift the bar by extending your hips and knees. Lower the bar back down with control. Begin with light weights and gradually increase as your form and strength improve.

Glute Bridge

The glute bridge exercise targets the glutes and hamstrings while also activating the core and lower back muscles. Lie on your back with your knees bent and feet flat on the ground, hip-width apart. Place your arms by your sides. Press your heels into the ground and lift your hips off the floor, creating a straight line from your knees to your shoulders. Squeeze your glutes at the top and hold for a few seconds before slowly lowering back down. Perform 10-15 repetitions, focusing on maintaining proper form throughout.

Plank

The plank is a core-strengthening exercise that also helps stabilize the lower back. Start by getting into a push-up position, resting on your forearms instead of your hands. Keep your body in a straight line from head to heels, engaging your core and glutes. Hold this position for 30 seconds to one minute, gradually increasing the duration as you progress. 

To challenge yourself further, you can perform side planks or add variations such as lifting one leg or arm.

Quadruped Arm and Leg Raise

This exercise targets the core and stabilizer muscles of the lower back. Begin on all fours, with your hands directly under your shoulders and your knees under your hips. Lift your right arm straight forward while simultaneously extending your left leg straight back. Keep your core engaged and maintain a neutral spine position. Hold for a few seconds, then return to the starting position and repeat with the opposite arm and leg. Aim for 10 repetitions on each side.

Hip Flexor Stretch

Tight hip flexor muscles can contribute to lower back pain in athletes. To stretch the hip flexors, kneel on one knee with your other foot planted on the ground in front of you. Keep your torso upright and gently push your hips forward until you feel a stretch in the front of your hip. Hold for 30 seconds to one minute, then switch sides and repeat.

Final Thoughts

It is important to remember that proper form and technique are crucial when performing these exercises. If you are unsure about how to execute a particular exercise, it is advisable to seek guidance from a qualified strength and conditioning specialist or physical therapist. They can assess your specific needs and provide you with appropriate modifications or progressions.

Check out more articles below!

• What Are the Benefits of Barre Workouts for Professional Cheerleaders?
• Are There Gender Differences in Fitness Training?
• 5 Exercises That Strengthen Your Deep Core

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