Exercises you can do to help relieve lower back pain
9NEWS
[{'start': '0.080', 'end': '4.319', 'text': 'Low back pain is such a common issue in'}, {'start': '2.159', 'end': '6.480', 'text': 'the United States. In fact, it affects'}, {'start': '4.319', 'end': '8.559', 'text': 'about 80% of adults at some point in'}, {'start': '6.480', 'end': '10.719', 'text': 'their life. And at any given time,'}, {'start': '8.559', 'end': '13.599', 'text': 'approximately 20 to 30% of the'}, {'start': '10.719', 'end': '15.120', 'text': 'population is having low back pain. Now,'}, {'start': '13.599', 'end': '17.520', 'text': "there's many reasons that we have low"}, {'start': '15.120', 'end': '19.840', 'text': 'back pain. For most people, chronic low'}, {'start': '17.520', 'end': '22.320', 'text': 'back pain is usually a result of aging.'}, {'start': '19.840', 'end': '24.960', 'text': 'And as we age, our joints and the discs'}, {'start': '22.320', 'end': '27.039', 'text': 'in our spine can lose their hydration,'}, {'start': '24.960', 'end': '29.679', 'text': 'lose their elasticity, and develop'}, {'start': '27.039', 'end': '32.000', 'text': 'arthritis or become stiff. A huge'}, {'start': '29.679', 'end': '34.239', 'text': 'contributor can also be poor posture,'}, {'start': '32.000', 'end': '37.040', 'text': 'slouching for prolonged periods of time,'}, {'start': '34.239', 'end': '39.520', 'text': 'or sitting like many of us do. The good'}, {'start': '37.040', 'end': '41.520', 'text': 'news, regular exercise can help ease'}, {'start': '39.520', 'end': '43.520', 'text': 'your symptoms and prevent recurrence of'}, {'start': '41.520', 'end': '45.600', 'text': "back pain. So, if you're cleared to"}, {'start': '43.520', 'end': '47.280', 'text': 'exercise by your doctor, make sure you'}, {'start': '45.600', 'end': '49.760', 'text': 'incorporate both stretching and'}, {'start': '47.280', 'end': '51.520', 'text': 'strengthening exercises that target the'}, {'start': '49.760', 'end': '54.239', 'text': 'back, the abdominal muscles, the'}, {'start': '51.520', 'end': '55.760', 'text': 'buttocks, and the upper leg muscles.'}, {'start': '54.239', 'end': '57.280', 'text': "Now, it's especially important to"}, {'start': '55.760', 'end': '59.760', 'text': 'strengthen the core muscles because'}, {'start': '57.280', 'end': '62.480', 'text': 'these help to support the spine. So,'}, {'start': '59.760', 'end': '65.840', 'text': 'here are a few exercises you can do. A'}, {'start': '62.480', 'end': '68.560', 'text': 'knee to- chest stretch, pelvic tilts, a'}, {'start': '65.840', 'end': '70.000', 'text': 'knee cradle, and a bridge exercise. Now,'}, {'start': '68.560', 'end': '72.640', 'text': 'you want to hold these stretches for'}, {'start': '70.000', 'end': '75.040', 'text': 'about 5 to 10 seconds, and repeat them'}, {'start': '72.640', 'end': '77.520', 'text': 'about 5 to 10 times. And do the'}, {'start': '75.040', 'end': '79.520', 'text': 'exercises at least once a week combined'}, {'start': '77.520', 'end': '81.840', 'text': 'with that good posture and staying'}, {'start': '79.520', 'end': '84.560', 'text': "active and you're on your way to a back"}, {'start': '81.840', 'end': '84.560', 'text': 'pain-free'}]