Lower Back Treatment: 1-Legged Squat

Starting with tall posture, engage your core muscles below the belly button by drawing the lower abs inwards toward the spine. Avoid arching the low back. With arms in a ready position do a one-legged squat with your body weight distributed equally over the foot. Don’t go any lower than a ninety degree bend in the knees, keeping your knees in alignment with your second toe and over your heel as much as possible. Hold for a good long second and then straighten back up with your butt muscles to the start. Do three sets of 10 repetitions daily. The one-legged squat is a great exercise that’s effective in strengthening the quad and posterior hip muscles with the core and balance and proprioception to help further strengthen the lower back. The key is to keep your inner core low back stabilizing muscles engaged by making yourself skinnier at the waistline while you keep breathing. This will help you build increasingly higher level of low back core strength with your thighs and legs.